05.08.15

Fitness
A1.split squat @ 30X0 X 10 ea X 3; rest 20 seconds
A2.single arm KB/DB OH press @ X120 X 8 ea X 3; rest 75 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 20 seconds
B2.table-to-plow X 6 X 3; rest 75 seconds

Performance

A1.deadlift @ X1drop X 5-7 X 3; rest 30 seconds

A2.L-sit X 10-12 seconds X 3; rest 30 seconds

A3.pronated ring rows @ X020 X 6-8 X 3; rest 75 seconds

B1.DB external rotations @ 3020 X 8 X 2; rest 20 seconds

B2.floor German hang X 20 seconds X 2; rest 20 seconds

B3.hamstring good mornings X 6 ea X 2 w/30 second hold @ final rep; rest as needed--use 35-45#