11.18.14

OPTION 1: STATION:  10 Rounds

10 Divebomber Pushups
10 Chinups
10 Butterfly situps

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OPTION 2: GYM

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

2. Bench: do one all out set

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

4. 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 November 16, 2014 .