6.8.15

Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups on DB's
20 DB row per arm
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  1. Bench: Warm up from empty bar to working weight. Between each set, max pull-ups 
  2. Bench- do one all out set at working weight.
  3. 3 more sets of 3-5 reps at working weight.
  4. 3x: 
    5-8 DB Military Press
    8-10 Chinups (palms in)
    10 Barbell/Abwheel rollouts
  5. 3x
    5 Weighted Dips
    5 Mixed Grip Pull-ups
    10 Weighed Crunches
Posted on June 7, 2015 .