7.22.16

Warm-up

3x

SAM Shoulder mobility drill

10 clapping push-up

10 dumbbell row

LIFT

(1) Bench and Pendlay row: work up from barbell to working weight

(2) Bench: one all out set at working weight.  Pause thirty seconds, another all out set.  Pause once more, then one more all out set.

(3) Row: repeat step two for row

(4) GRIND

Ten minute AMRAP

10 push press

10 chin-ups

25 flutterkicks 

Posted on July 17, 2016 .