1. DeFranco's Simple 6
2. 3x
10 Clapping Pushups
10 Inverted Row


  1. Bench- warm up from 40% of max up to an 8RM.  Add weight slowly until the weight feels like a "10", then stop.
  2. Take about 10% off.  Over the course of about 20 minutes, do sets of 8 at your own pace.  When these reps reach a "10", stop. 
  3. Pendlay Rows: Repeat steps 1&2.
  4. "EMOM Hell"
    Get a clock.  On the first minute, 1 burpee-into-pullups (pushup at the bottom of the burpee).  On the next minute, 2.  On the next, 3.  Do a set every minute on the minute, adding a rep each round, until you fail.  
Posted on March 12, 2017 .