Wednesday, April 24, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Lat Pull Down

x12-15x5

add 5-10 pounds

A2. Banded single arm flies

x12-15/side x 5

**standing upright off rig.

**this is a chest/pec fly

B1. T-bar row

3020 tempo

x8-10 reps x 5 sets

B2. Sandbag Zercher Carry

x:40 x 5 sets

C. Prone alternating rows x10x4

D. GH Raise x10x4

E. Abs

10 toe touches

10 hollow rocks

10 Russian twist

10 sec. hollow hold

rest :60

x5

Kevin Glass192