Strength 1
Back squats
Heavy 3
**In the time allotted by the coach, build up to a heavy 3 reps. You should be able to get in *at least* 5 sets.
**Record your last 3 weights in ZenPlanner
Strength 2
Dips
4 x 5 – weighted
OR
4 x max effort – strict dip work
*This includes, but is not limited to, negatives, holds at the top, toe assisted box dips, etc.
*This is NOT a time to max on out banded dips
Super Set
1-arm DB High pull
4 x 8/arm