3 rounds of:
:30 second Banded Lat Stretch (each arm)
Max reps @85%
*Remember if you have a lower back concern i still want you to complete these sets, just with a light weight or broom stick.
Pull ups - 110% of testing week
*You will more than likely need to rest to get to your number, rest as needed but keep them short.
:30 seconds rest
12 Dumbbell Step ups (each leg)
*Set the step around 4-6 levels high.
:60-:90 seconds rest
10/8/6/12/12 - Seated Row
*Complete 12 Dumbbell Bicep Curls after the 2 sets of 12.
Start at 10 reps of each movement, then do 9, then 8, etc... all the way down to 1 of each.
Concentration Curls (each arm)
*Choose a challenging weight for the first set and keep it the same throughout all of the sets, just keep moving with little rest.