7.1.16

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Clapping Push-Ups
10 Dumbbell Row

LIFT

    1.    Bench Press & Pendlay Row: Warm up from empty bars to working weights

    2.    Bench press: 1 all out set at working weight

    3.    Immediately remove 20% from the bar, and do one more all out set

    4.    Pendlay row: put on a belt, and repeat steps 2&3.

    5.    Grind:
EMOM, 10 Minutes:
5 Pull-ups/chin-ups
5- Push press OR dips
10 full body crunches

Posted on June 26, 2016 .