04 Nov 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift:

Bench Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

Rx: Death by pull-ups
Rx2: Death by jumping pull-ups
Rx3: Death by ring rows (start at 5 reps)


SILVERS

Lift: Deadlift (same rep scheme as above)

Work: Same as Rx3