September 27,2013

Warmup:

Sled rowing for 5 min

T's and Y's with lighter dumbells working on shoulders and back

Main:

Speed Floor Press: x25, x10, 3x3@60%, 3x3@70%, 3x3@80%

Assistance:

1-arm Bent-over DB Row: 5x25

Double kettle bell press: 4x15

Weighted pullups 3 x 10 

Heavy tricep band push downs: 3 x 15

AOD