A.  STRENGTH (Day 3/Week 2)

Reverse Hyper (No Weight) – 3 x 20 

Hollow Rocks – 3 x 20 

Dumbbell Alternating Press – 3 x 10 (20 reps total) 

Close Grip Bench – 3 x 12 

Bentover Rows – 2 x 15 

Reverse Curls – 2 x 10 “Yeah Buddy!!” 

Back Squat – 1 x 20 or 5 x 7  

Pull-overs – 1 x 20 

RDL – 1 x 14 

Pull-overs – 1 x 20 

Strict T2B – 3 x 12

B.  Prowler Pushes – Low Handle 

10 x 25 yards <-> 130lb/70lb  w/30 Sec Rest 

C.  GYM MET-CON ONLY 

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