10.7.14

OPTION 1: STATION: 

5x:

20 clapping push-ups 

20 db/kb row each side 

20 sit-ups 

______________

OPTION 2: GYM

BENCH PRESS & PENDLAY ROW: warm up to working weight in sets of 5, adding about 10% per set

Bench: do one all out set

Put on a belt. Do one all out set for row.

Take about 30% off each- superset if possible, and do 5 sets of 8 of each.  Between each set, do 20 lying leg levers.  

Posted on October 5, 2014 .