04.18.2014

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Pushups
10 Inverted row or DB row

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LIFT

  1. Bench and Row: warm up from empty bar to working weight.  Superset if possible.
  2. Put on belt (at least for row).  1 all out set of each bench and row
  3. Take about 20% off the bar, 1 more all out set of each.
  4. GRIND:
    A. 10 Minutes AMRAP:
    10 Push Press OR Dip
    10 Chinup (or lat pull down if you can't do chins yet)
    10 Ankles-to-bar
    -REST 5 MINUTES-
    B. 5 Minute Run Time Trial- how far do you get?
Posted on April 14, 2014 .