10.8.15

Warm-Up: 3x
10 Clapping Pushups
10 Inverted Row
Y+L Shoulder Drill
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  1. Bench Press: Warm up to working weight.
  2. Volume Mode Users: 5x18, 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. For time:
    100 Burpees-into-Pullups
Posted on October 3, 2015 .