In-Season Upkeep > Weeks 1-3
WARM-UP (1x):
Cable External x15/e
DB Half-Circle x8-12
Half High-Plank Band Iso Row x6/e
Cable 1/2 Kneeling SA Iso-Bench x10/e
Wall Angels x6-8
Hammer Lat Pull Down (5-Count Ecc.) x8
Band Pull Apart x15-20
T-Spine Rotation x8/e
Bosu Pushup x12-15
FOAM ROLL:
ROUND 1 (x3):
Bench Press (3R-Clusters) x(3-3-3)
Set 1: (3-3-3) @ 50%
Set 2: (3-3-3) @ 60%
Set 3: (3-3-3) @ 65-70%
MB Slam x5
Band Squat Row x12
ROUND 2 (x3):
Landmine 1/2-Kneeling SA Shoulder Press x6
Cable Flat Bar Tricep Ext. x15
Mini-Band Lateral Hand Walk x8/e
ROUND 3 (x3):
Cable-Rope Front-Raise (5-Ct. Pause) x6-8
DB SA Farmers Carry x20-Yards/e
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