S1 @ GoC | Independent Session

Volume & Power Day

(15mins): Warm Up

(45mins): Upper Body & Lifting

Everyone (all weighted)

• Pec Flies | 15 Reps | 4 Sets

• Incline Dumbbell Hammer Curls | 15 Reps | 4 Sets

• French Press | 15 Reps | 4 Sets

• Wrist Curls | 15 Reps | 4 Sets

• Reverse Wrist Curls | 15 Reps | 4 Sets

(1hr): Open Projecting

(45mins): Skill Work - Coordo 

• WORK ON COORDO, do routes, dyno make ups, anything coordo! And STICK TO IT.

(15mins): Cool Down