The Program- Week 1/Day 4

Warmup: 500m row, then- movement prep with Coach

Upper Body Heavy Day-

1) Bench Press- 12 min to est 10RM

2) Chin-ups- 3 sets Max Reps, rest 3 min

3a) 5 sets- Strict HSPU Max Reps

3b) 5 sets- 10 Unbroken DB Bent Over Row- heavy, rest 60 sec


-2 min door frame pec stretch

-2 min lacrosse ball pecs