Monday, 11.30.20

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