10.17.14

Warm-Up: 3x:

SAM Shoulder Mobility Drill

10 Clapping Pushups

10 DB Row

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Bench Press & Pendlay row: starting with empty bars, work up to working weight.  Sets of 5, adding 10% each set. Superset if possible.

Bench Press: do one all-out set at working weight.

Pendlay Row: put on a belt and do one all out set at working weight. 

Take about 20% off both bars.  Supersetting if possible, 5 sets of 8 of each.

GRIND: 

10 Rounds:
200m Run
10 Renegade Man-Makers with 2 DB's

Posted on October 12, 2014 .