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
Mobility:
-2 min door frame pec stretch
-2 min lacrosse ball pecs