————- Off Season 5 - W8/D3

Day 3 * denotes 3 second PAUSE at the transition point. [Warm Ups] Sled Pull Thru & Row - 2-3 rounds Shoulder Mobility Pull Ups - 2 x 10 Glute Bridge - 50 reps [Squat Complex] 5 rounds Back Squat - 5, 5, 3*, 2*, 1* pause reps Band Y's - 10 Hyper - 20 S.L. Glute Bridge - 10/10 Strength Complex - 3 rounds DB Incline Press - 5*** DB Row-6-8* *all pause reps. ***3 step pauses - pause 3 times during the eccentric. Ultimate Pump Circuit- 20, 15, 10*, 5*, 20 A1. Pull Ups A2. Dips A3. Hammer Curls A4. Weighted Hyper * the 5 and 10 rep sets are pause reps Finisher: Plank Positions - 5 minutes