Tuesday, November 22, 2016 @ Gryphon Football
Band Dislocates, No Money, Scap Push-up, BTN Band Pulldown 2 x 10
Dowel External Rotation Stretch 2 x 30 sec
a) DB Row 4 x 12 @ 125lbs
b) Bench Press 2 x 5 @ 135, 5 @ 205, 5 @ 235, 2 x 5 @ 265, 8 @ 265 – pause frist rep of each set.
c1) 2 Count Pause Bench Press 5 x 5 @ 205
c2) Rope Face Pull 3 x 15
d1) Palms up Band Pullapart 3 x 15
d2) KB BUP 2 x 15
e1) Band Pushdown 3 x 15
e2) Band Curl 3 x 15
Prowler Sprint – low/high – 4 sets on 90 secs, 6 sets on 2 mins x 40 yards @ sled + 50lbs
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