6.23.17

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Dumbbell Pushups
10 Dumbbell Row

______________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weights
  2. Bench: Do one all out set at working weight
  3. Bench: Take 20% off bar- immediately do one more all out set.
  4. Row- repeat steps 2&3.
  5. GRIND:
    5 Rounds:
    400m Run
    10 Chinup OR 20 DB Row
    25 Pushups on DB's
    25 Situps
Posted on June 19, 2017 .