4.25.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty bar press
10 Pull-ups

______________________

LIFT

  1. Military Press- warm up from empty bar to working weight.  Do max pull-ups or inverted rows between each set
  2. Put on a belt.  Do one all out set.
  3. Take 20% off the bar.  Do one more all out set.
  4. GRIND:
    1. 20-15-10
    Clapping Pushups
    Pendlay Row at about 60% of your working weight for row
    Weighted sit-up
    -REST 5 MINUTES-
    10 Rounds:
    30 Seconds Sprint
    30 Seconds Rest
Posted on April 23, 2017 .