De-load Week
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A. OHS 3-4 reps @33X1 x 5 sets
B1. DB Bench Press x 8-10 reps
B2. Barbell Supinated Row x 10 reps
X 5 working sets
C1. Weighted Ring Rows 5-7 reps
C2. DB Overhead Tricep Extension 8-10 reps
X 5 sets
D. Bike
1:30 hard
:30 rest / can stay pedaling legs only
X 7 sets
+
Reverse Hyper x 25 reps x 3 sets
Banded Single Side Row x 15 reps x 4 sets each side
Banded or Weighted Side Steps x 30’ x 5x each direction
Weighted Sit-ups 4 x 15 reps
Crossovery Symmetry Protocol