10.22.15

Warm-Up: 3x
10 Clapping Pushups
10 Inverted Row
Y+L Shoulder Drill
_____________

  1. Bench Press: Warm up to working weight.
  2. Volume Mode Users: 5x8, with equal reps heavy DB row between
    Strength Mode Users: 5x2, with equal reps Pendlay row between
  3. 5x
    5-10 Weighted Pushups On DB's
    10 Commando Grip Pullups
    30 Seconds Side Plank- Each Side
  4. (1) 8x
    20 Seconds Burpees
    10 Seconds Rest
    -REST 2 MINUTES-
    (2) 8x
    20 Seconds Suicide Sprint
    10 Seconds Rest
Posted on October 18, 2015 .