DAY 2: UPPER BODY

In-Season Upkeep > Weeks 7-9

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:

Chest, Lats, T-Spine, Quads

ROUND 1 (3x):

Bench Press W/ Chains x5-8

Set 1: 5-8 @ 55% (+Chains)

Set 2: 5-8 @ 65% (+Chains)

Set 3: 5-8 @ 70-75% (+Chains)

Rock 360 Roll Out x12

Cable Lateral Transition-To-Punch x4-5/e

ROUND 2 (3x):

Battle Rope Slam x(:12)

EZ-Bar Chest Supported Front Raise x8

Cable-Rope Iso-Lunge Low Row x15

ROUND 3 (3x):

DB 1/2 Kneeling SA Shoulder Press x6/e

DB Skull Crusher x15

Hammer Bent Arm Shrug x12

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