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