Warm Up

Boxing Pad work (10-15 min)

Main Exercise 

Upper body sled pulls with body weight 3 rounds of 5 minutes

9 sets of 3 reps bench press (wide grip, reg grip, close grip)work up each set.

dips 3 sets of 15-20 reps

Bamboo bar bench press 5 sets of 20

Accessory Work (Progress From Last Week) 

1. Dumbbells 3 sets of 10 reps (Heavy)
2. Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set
3. Rear Delt Flies 3 sets of 20 reps 
4. Single Arm Dumbbell Rows 3 sets of 10 (Heavy)
5. Hip/Ab Machine 100 reps   

(Secondary Work Out)

Joint Integrity/PreHab/Concussion Limiting Training 

1. Bamboo bar Shoulder press 4 sets of 25 reps
2. 100 Banded Tricep Extensions/100 banded Face Pulls/
3. Seated War Wagon Shrugs 5 sets of 20
4. Head and Neck Isoltaor™ (Mark Asanovich Pro