3.10.17

Warm-Up: 
1. DeFranco's Simple 6
2. 3x
10 Clapping Pushups
10 Inverted Row

___________

  1. Bench- warm up from 40% of max up to an 8RM.  Add weight slowly until the weight feels like a "10", then stop.
  2. Take about 10% off.  Over the course of about 20 minutes, do sets of 8 at your own pace.  When these reps reach a "10", stop. 
  3. Pendlay Rows: Repeat steps 1&2.
  4. 10 Minute AMRAP
    5 Pull-ups
    10 Double Unders
    20 Pushups
    40 Full body crunches
     
Posted on March 5, 2017 .