Monday:

WarmUp
Row 500m
2 Rounds
10 HR PushUp
10 SupineRow
10 Lunge

1) 6 Sets
BenchPress x 5 reps @21X1; Rest :90
BenchPress x 3 reps @21X1; Rest :90
BenchPress x 1 reps @21X1; Rest :90
BenchPress x 5 reps @21X1; Rest :90
BenchPress x 3 reps @21X1; Rest :90
BenchPress x 1 reps @21X1
** Make the second wave heavier than first
** pause 1 sec on chest

2) AMRAP10
3 PushPress 135/95#
6 RingDip
12 WeightedStepUp 40/20#, box at knee, 6/leg

Cool
BandyAntShoulder 2/min
Roll

The secret of getting ahead is getting started. -Mark Twain
#COMMITMENT!

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