8.14.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row:
    Work up to a max of 5 for each.
  2. Set a timer for 20 Minutes:
    2-3 reps barbell bench @ weight from step one
    2-3 reps row @ weight from step one
    In between each set, do the Y+L shoulder mobility drill. 
  3. 10 Minute AMRAP: 
    9 Dips
    15 Box Jumps
    24 Russian Twists
Posted on August 13, 2017 .