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

  1. Pull-ups- three test sets.  Each one all out, resting 5 minutes between sets.
  2. Bench press: warm up from empty bar to working weight
  3. Do one all out set at working weight.
  4. Cut that weight to 50-60% of your working weight.  
    Max Bench
    Max One arm row with heavy KB or DB
    10 Ab Wheel rollouts or barbell rollouts
Posted on May 9, 2015 .