5-minute row (increase pace over the 5 minutes)
-then-
3x10 shoulder dislocates (pvc pass throughs)
-then-
3x10 single-arm DB press (5/arm)
3x10 single-arm DB row (5/arm)
-then-
10 minutes to work to a heavy strict press single
-then-
4x4 strict press @ 80% of heavy single
(rest 3 minutes)
-then-
3x10 barbell bent row
-then-
run 1.5 miles
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