AM:
Warmup: upper body sled for 10min
3 x Y, T, Fly's @ 10#
bench: 45x25, 95x10
add bands: 45x10, 95x5, 9x55%x3 (3-grips)
KB tri-ext: 1-minute for reps x3 x 35#
bent-over DB rows: 3xAMRAP
banded tri push-downs: 3xAMRAP
hammer curls for MAX PUMPAGE: 5 sets at 30#
Rest 10 min
Tabata 10m sprints then at the top of 4 minutes: Death by 155# Power Clean and Pullup
Pm:
Row 1k
75 Hand release pushup
max rep ghd situps
10 min cap
GFHAOD
GFHAOD
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