30 Dec 2016

Warm Up:
Hinshaw
Shoulder prep

REVIEW:  BENCH PRESS

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:
Baseline  Compare to Wed, Sept 14 2016

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time
Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push ups

Cash out:
Tabata hollow body holds

SILVERS:
LIFT:  DEADLIFT
15 MIN EMOM @80%  2 reps

WORKOUT:  Same
Cashout:  Same