Anthony & Danielle 140902

Warm-Up
Du's & Med Ball Pick - Ups
Shoulder M.O.B. w/Bands
Shoulder Retractions on Bar

Part I: Press

Bench Press 

   Set 1 – 5 reps @ 68%  

  Set 2 – 3 reps @ 78% 

Set 3 – 1 rep @ 88% 

  Set 4 – 3 reps @ 88% 

  Set 5 – 2 reps @ 93% 

Set 6 – 1 rep @ 98% 

  Set 7 – 8 reps @ 86% 

 Set 8 – 8 reps @ 86%

Death By Pull-Ups

Part II: Conditioning

4 Rounds

30" Max Effort A.D.

Strictly 30" Rest

1 Min Row Max Cals

100m Sandbag Sprint 75/Heavy Prowler Push (Both Feet on the Ground)

Sandbag Carry Back/"Rest"

Actually Rest 1 Min