Strength Day

1A) PRONATED GRIP CHEST SUPPORTED ROWS

4 x 8-10. 3s down 2s hold. Rest 30s.

1B) SPLIT STANCE LANDMINE PRESS

4 x 6-8 each. Rest 30s.

1C) PRONE LATERAL RAISES, NEUTRAL GRIP

4 x 12-15. Rest 60s.

Finisher, With a Partner

Split Reps with a Partner:
200 Band Facepull-aparts
200 Band Triceps Push-downs

Accessory Work

RING ROWS

3 x 20-25. Rest 90s.
– Use an angle that is ‘easy’