Shaking the rust off after a weekend of travel. Goal = move, loosen up, get things firing.
1) prep: 2 sets
2 minutes stairs
cable rot. push/pull @ 25/30#
spider man complex
2) 3 sets
20s active split squat ISO (bw, 45#, 90#)
20s long hamstring bridge ISO on FR
3) 3 sets
10 x SL/SA db rdl hand supported (30,40,45#)
10 x SA db step up (30,40,45#)
4) ET - 5x5 db jumps @ 15#
60s rest between
5) upper prep: 2 sets
cable chest fly
cable teres pulldowns
6) 3 sets:
10 x sa db row strict (40#)
10 x db pushups
7) ET ladder: db incline bench
5 x 25,30,35,40,45#
5x6 @ 50#
8) plate pullovers on ground - 2x15 @ 45#
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