PREHAB/WARM UP
3 rounds of:
250m Ski Erg
10 Single Arm Shoulder Press (each arm)
:30 sec Banded Tricep Stretch (each arm)
"STAY THE COURSE"
STRENGTH
Decline Bench Press
3@80%
1@83%
3@80%
1@85%
3@80%
1@87%
*All percentages are off your 1RM flat Bench
*Rest 2-4 minutes between sets
Then,
Flat Bench Press - 4 sets of 8-10 reps @70-75% of 1RM
*3-5 minutes rest between sets
4 sets of:
8 Upright Rows
10 Dumbbell Tricep Extensions
Rest 1-2 minutes rest
5 sets of:
8 Ring Dips (use parallel bars if needed)
15 Dumbbell Front Raises
Rest 1-2 minutes between sets
50 Push ups
*Record how long it takes you to complete and use this as a benchmark test.