7/31/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Strict Press @ 3013 tempo x 4 reps rest 1:30 (all above 80#)

85#, 90#x4 

A2. Strict Pull-Ups @ 20X1 x 8 reps

First 4 sets ub, last set 6,2

rest 2:30 x 5 sets 

B1. OH Waiter Carry @ 44# KB x 50m rest :30 bt arms (walk slowly)

B2. Standing Dumbbell Hammer Curls x 8/arm rest :30 20#

B3. Dumbbell Rollback to Extensions x 12 reps 

15# actually did these correctly for the first time ever. 

rest 2:00 x 3 sets

+

Pallof Press x 12/side (from tall kneeling) rest 1:00 bt sides x 3 sets

Done. 

+

8 sets:

500m Row @ > 1:54 pace

rest 2:00

1:54, 1:54, 1:53, 1:54, 1:54, 1:53, 1:54, 1:53