05.28.15

Fitness
A1.close grip bench press @ 20X0 X 8-10 X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 15 seconds
A3.bad stretch X 20 seconds ea X 3; rest 45 seconds
B.row 300 meters @ 85% X 4; rest 30s seconds

Performance
A1.OHSQ @ 31X1 X 6-8 X 4;  rest 30 seconds
A2.OA DB/KB row @ X020 X 6-8 ea X 4; rest 30 seconds
A3.ring blenders X 4-6 ea direction X 4; rest 90 seconds
B.hamstring good mornings @ 45-55# X 6 ea side with 30 sec hold last rep X 2; rest as needed