04.08.2014

Warm-Up:
3x:
10 Lunging Dislocates
10 DB Push Press
5 Chinups

 

LIFT:

  1. Military Press and Weighted Chin: warm up from an empty bar (or bodyweight chin) to your working weight.
  2. 1 all out set of each.
  3. Take your all out sets, and cut your reps in half.  5 sets of each.*
  4. GRIND:
    1. Take your bench and row working weight, and cut it to 60%.
    5 Minutes AMRAP:
    15 Bench
    15 Row
    15 Weighted Situp with plate held overhead
    -AFTER, REST 5 MINUTES-
    2. 5 Rounds:
    1 Minute Suicide Sprint
    1 Minute Rest
Posted on April 3, 2014 .