Warm-Up: 3x:

SAM Shoulder Mobility Drill

10 Clapping Pushups

10 DB Row


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.


  1. 50 Renegade Man Makers for time
  2. 50 Burpees-into-pullups.  Include pushup at bottom of each rep.  
Posted on October 19, 2014 .