7/24/17

Warmup:

300m Sandbag Carry @ 80# done. 

+

A1. Strict Press @ 3013 tempo x 4-5 reps rest 1:30 (all above 70#)

75#x2, 80#x3

A2. Strict Pull-Ups @ 20X1 x 6 reps rest 2:30 x 5 sets *let's try and get them all UB*

Done. Ub. 

B1. OH Waiter Carry @ 40# DB x 50m rest :30 bt arms (walk slowly)

B2. Chinup Negatives x 3 SLOW reps rest :30 

B3. Dumbbell Tate Press x 112 reps rest 2:00

15#x2, 20#

3 sets

+

Pallof Press x 8/side (from tall kneeling) rest 1:30 x 3 sets

Done 

+

6 sets:

500m Row @ 1:55-1:56 pace

rest 2:00

1:56, 1:54, 1:54, 1:55, 1:55, 1:54