Mobility

  • Pec Minor Lacrosse Release 

Warm Up X2

  • Jump Rope x100
  • 10 OHS
  • 10 Pushups
  • 10 Jump pullups

Weight Training

Bench Press after warmup set: 70%x3, 80%x3, 90%x max reps (at least 3, not to failure, 9RPE)

Workout

4 supersets @7-8RPE 2:00 rest
Ring row x10
Close grip pushup x10
 

Then row 1000m for time, compare to 10.13.2014

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