Fri. Jan 6, 2017

Warm-up

3x10
Ring Row
DB Shoulder press

Primer

10-9-8-7-6-5-4-3-2-1
Deficit Pushups (on DB’s)
50ft DB overhead carry AHAP after every round of pushups. Workout ends with overhead carry.

Bench Press 

Bench Press 5-5-5
then
Board Press paddle fight:
Two rounds AMRAP @80% of 5
Cycling
3 reps no board
3 reps thin board press
3 reps thick board press

ACCESSORY WORK

3x
Max Reps Chinups
15 DB Shoulder Press AHAP
DB Shoulder Complex
-8 Lat raise
-8 Front
-8 Rev Fly