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.


A. 15 Minute AMRAP:

10 Push Press

10 Chin-ups*

10 Weighted Sit-ups

B. 15 Minute Run

C. 50 Renegade Man-Makers with DB's

*Chin-Ups: during grind, if you can't do 10 chin-ups, use a band for assistance.  Having said that, if you are using a band, rep-out- go beyond 10 reps if possible each set.

Posted on October 5, 2014 .