GVT

GVT

Warm-up
non attched external rotation R
L
sup grip pullapart
band standing row

lunge twist R
L
trx fly stretch
trx torso twist

LIFT
10 bench press @ 60 percent 45 sec rest
10 Pullups
Agility
10x

erbody
15 lat raise (last 3 do neg)
15 facepull https://youtu.be/ocsFf52Gfyk
8 db tricep ext w 3-3 cadence https://youtu.be/EvB81mp8D3k
3x

extra credit
40 plate press https://youtu.be/iGfowzhbTPA
60 attached bandpull apart

60/20
rower
partner lat med ball pass https://youtu.be/eVT7AL3pNBM (not right video)
SS lunge press https://youtu.be/StiPj2Azrho
sprinter stepup R-L https://youtu.be/GIuESrH3jjk
3x

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