04.07.15

Fitness
A1. front squat @ 32X0 X 6-8 X 3; rest 45 seconds
A2.DB or KB overhead press @ X110 X 8-10 X 3; rest 90 seconds
B1.ring rows @ X020 X 8-10 X 3; rest 15 seconds
B2.lunge with rotation X 15 seconds each X 3; rest 60 seconds

Performance

A1.deadlift @ TNG X 6-8 X 3; rest 15 seconds

A2. bad stretch X 20 seconds each X 3; rest 75 seconds

B1.OA KB/DB press @ X110 X 8-10 ea X 3; rest 30 seconds

B2.pronated ring rows @ X020 X 8-10 X 3; rest 10 seconds

B3.pec PNF X 20 seconds ea X 3; rest 60 seconds