Upper Body Strength Endurance
Warm-Up / Prep x 3
• Row - 4 min
• Scap retraction drill - 15
Main Strength Block
1. Flat DB Bench – 4×10
2. Seated Cable Row – 4×12
3. DB Push Press – 3×8
4. Rear Delt Fly – 3×12
5. Hollow hold - 3×30sec
Conditioning / Capacity x 3
• Battle ropes + push-ups - 30 / 10
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Squat, Carry & Capacity
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