Today our squad hit bench press against bands. They performed 10x3. After that they hit some rep work with single arm rows, rolling tricep extensions, BB curls with pauses then called it a day.
I hit some light cable curls, and calves. Kinda boring but does the trick. Just trying to wake my muscles back up without getting my heart rate up too high.
One of our teams maxed out tonight in bench press and squats for doubles. The coaches (who lift with them-sets a great example) were very happy with the results.