PATRIOT TRICEP MEAT

Cable Overhead Tricep Extensions With Rope L/R
4 sets x 10 reps + drop set (3-0-1-0)
- 3 second lower - 0 - 1 second lift - 0
- rest 45 seconds
- drop set = decrease a plate/ set x 10 reps (or failure)

BEAST OF BURDEN

Sled Pulls
sets to failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets