Sunday, November 30, 2014

20141201

Warmup:
3 mins on cardio any cardio machine working up to moderate exertion
1 min arm circles small and big backwards and front
20 lunges to a samson stretch followed by a trunk twist
3x
5 strict pull-ups
10 pushups 
10 Situps

3RM: Narrow Grip Bench   

Supersets                       
2x                             
A1: Strict Pull-ups 8-12   
A2: DB Shoulder Press 8-12  

2x                                  
B1: DB Butterflies 8-12    
B2: AMRAP Pendlay Row 135/95#                         

5x suicides 5ft, 10ft, 15ft, 20ft    
1:00 Rest                  

Stretch

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