January - optional lift

January Optional Lift This lift is intended for athletes that need to maintain mass or gain weight during the season Split Squat - 5 x 3/3* pause reps Nordic Hamstrings - 2 x 5 Bench Press - 5 x 3* pause reps T- Bar Row - 5 x 5 BW Circuit: 5 rounds Chin Ups - max reps Dips - max Reps Bridge Row - 20 Ab Wheel - 20