MONDAY
TTF LOWER WARM UP
Belt Box squat 3x5 100lbs
DB walk lunge 3x5 20lbs
Ab Pulldowns 3x5 15plate
TUESDAY
TTF UPPER WARM UP
DB bench Press 5x8 worked up to 80lb
Rope pressdowns 5x8 worked up to 110
Push ups 2x20
THURSDAY
TTF LOWER WARM UP
ECHO BIKE 6min
Rack pulls against 2 mini 275 6x3
Bulgarian Split squat 3x5
Stretch
FRIDAY
TTF UPPER WARM UP
Speed Bench Football bar 6x3 red bands 145lb
chest supportedRow 5x2 up to 220lbs
Dips 3xfail
For our groups we tested. I am a big believer in testing a couple times per year. This helps to see if one is making progress. For the most part EVERYONE got better at one or more of our tests. We had some 500lb deadlifts and a female who did over 10 pull ups!!!!