Wednesday 3.29.2017

Strength

12 x 3 Close Grip Bench Press @ 50%

Conditioning

"Baseline"
500m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull-ups
(all out sprint)

Finisher

3 x 10 Bent Over DB Row

Competition

50 Shoulder Touches
3 x ME Freestanding HS hold (use partner to hold feet if needed)

Beginners’

Strength

12 x 3 Close Grip Bench Press (light)

Conditioning

500m Row
40 Squats
20 Push ups
10 Pull-ups
(all out sprint)

Finisher

3 x 10 Bent Over DB Row