9.30.14

OPTION 1: STATION: 

5x:
15 Planche Style Pushups
15-20 DB or KB rows per arm OR 10 Chin-ups
5 Sandbag Get-ups per side

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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 September 26, 2014 .