12/21/16

Extended warm up.

Mobility: Shoulders, hips and hamstrings.

 

"Prison Wednesday"

 

Superset Push/Pulls

Bench Press 5 x 5 AHAP.

DB Bent Over Row 5 x 10 (each hand) AHAP.

 

Dips (rings, yoke, or bench) 5 x Failure (10+).

Standing strict DB curls 5 x Failure (10+).

 

Standing DB lateral raises 5 x 10.

Standing DB front raises 5 x 10.

 

Accumulate 100 Hollow Rocks during the workout.