Warm Up
400 meter jog
100' backwards sled walk
20 walking lunge steps
100' backwards sled walk
20 walking lunge steps
Conditioning
3x30 second sprint on fan bike
rest 2 minutes between-
rest 2 minutes between-
Strength
One more week of upper body split then we will change it up
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weighted if you want
Dips weighted if you can
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weighted if you want
Dips weighted if you can
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side