Pro Athlete Off-Season Training – Dec. 15th

Conditioning

80 second runs – 1×12 (80%)

Strength

1×6 – Six Pack Holds (6 sec.)

3×8 – Neutral-Grip Lat Pulldown

3×8 – D.B. Bench Press One Arm Alternating

3×8 – D.B. One Arm Row

Superset 1

2×10 – Standing Cable Pulldown

2×10 – D.B. Shrug

2×15 – Cable Press Down

Superset 2

2×10 – D.B. Bicep Curl

2×10 – Cable Tricep Push Down

JAKE BIVENS

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