7.13.15

Warm-Up: 3x
HAM Hip Mobility Drill
SAM Shoulder Mobility Drill

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  1. Squat: Warm up to your working weight
  2. 3 sets of 3 at working weight
  3. Bench Press: Warm up to working weight.  Between all sets, do 10 heavy one arm rows per arm
  4. Bench: 3 sets of 3 at working weight.
  5. Grind:
    10 Minute AMRAP
    1x 50 yard farmer carry with load at least your bodyweight
    1x 50 yard double waiter walk with 2 KB's or DB's
    1x 1 Minute Plank
Posted on July 12, 2015 .