Inter-Explosiveness > Weeks 1-3
WARM-UP (1x):
Cable External x15
DB 6-Pt. Raise x5-6
Pushup Scaption x12
Floor Pushup x6-8
DB Half Circle x10
Mini-Band Glute Bridge Abduction Pulses x20
Band Pull Apart x20
Wall Angels x6-8
FOAM ROLL:
ROUND 1 (3x):
*superset the following exercises
Barbell Close-Grip Bench W/ Block x5-8
Set 1: 5-8 @ 60%
Set 2: 5-8 @ 70%
Set 3: 5-8 @ 80-85%
MB (Med Ball) Slam x8-12
ROUND 2 (3x):
*superset the following exercises
Landmine Transition-To-Press x3/e
Battle Rope Reverse-Grip Short Wave x(:12)
ROUND 3 (3x):
*superset the following exercises
N-Grip Pull Up x(AMRAP)
DB Cuban Press x6-8
Cable SA Tricep Ext. x15/e
ROUND 4 (3x):
*superset the following exercises
Mini-Band Lateral Hand Walk x10/e
Tricep Dips W/ Weight Vest x12-15
DB Front-To-Lateral Raise Drop-Set x(5-4-3-2-1)
OVERTIME (3x):
*superset the following exercises
Barbell Shrug Hold x(:30)
Cable Chest Flies x8-12
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