Monday 9/18/17

Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 4 reps @ 145#
2 sets x 3 reps @ 165, 175#
2 sets x 2 reps @ 185, 190#

Banded Pendlay Row
5 sets x 8 reps @ 75# + red band

10 Dumbbell Step Back Lunge (40#s)
10 Strict Chest to Bar Pull Ups
15 Weighted Hollow Rock
4 sets


Conditioning
12 Wall Ball (30#)
12 KBS (70#)
30 Double Unders
9 Wall Ball
9 KBS
30 Double Unders
6 Wall Ball
6 KBS
30 Double Unders
Rest 2 min
3 rounds

16:38


Conditioning
"Guido"
21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

10:48