MOBILITY
M1. Foam Roller T-Spine (1 min)
M2. Lacrosse Ball Chest (1 min per)
SPECIFIC PREP
20 Banded Face Pulls (red)
15 Banded Pull-Aparts (red)
10 Pushups (2 sec pause at the bottom)
STRENGTH
PERFORMANCE and FITNESS
Bench Press: 3 sets of 3 reps (70%, 80%, and 90% Based off last weeks 1RM)
Warmup sets
2-3 sets of 3 reps at moderate weights building towards your first working set.
Working sets
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90%
Rest 2 mins between working sets
CONDITIONING
