6.23.17

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Dumbbell Pushups
10 Dumbbell Row

______________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weights
  2. Bench: Do one all out set at working weight
  3. Bench: Take 20% off bar- immediately do one more all out set.
  4. Row- repeat steps 2&3.
  5. GRIND:
    1. 5 Rounds for time (10 minute time limit)
    10 Chinups
    10 Push Press
    10 Russian Twist
    -2 MINUTE REST WHEN DONE-
    2. 5 Rounds:
    1 Minute Spiderman Crawl
    1 Minute Rest
Posted on June 19, 2017 .