5.29.17

Warm-Up
SAM Shoulder Mobility Drill
10 Pushups
10 Dumbbell Row

LIFT

  1. Bench Press & Row: warm up from empty bar to working weights
  2. Bench: 1 all out set at working weight
  3. Row: 1 all out set at working weight
  4. GRIND:
    (1) Barbell Complex- 7 Rounds without stopping:
    7 Deadlift
    7 Row
    7 Clean
    7 Front Squat
    7 Push Press
    (2) Bike, row or sprint:
    5 Rounds (10 Minutes)
    1 Minute Intense Pace
    1 Minute Run
Posted on May 29, 2017 .