Monday 7.29.19


Bench Press (25 Minutes)


10 Inverted or Ring Rows between sets

*The first two sets of 10 should be warm up sets.  Then you are working up to a heavy set of 5 then a heavy set of 3 then a heavy set of 1 for the day.  Make sure you have a spotter when going for these.


6 Founds for Time:

3 Strict Pull Ups

6 Push Jerks (185/125#)

20 Ab Mat Sit Ups

*This took most between 10-15 Minutes.  I would allow at least 15 minutes for this workout. Make the 3 Pull Ups challenging,.  Weather you add weight, or take a band away from what you would normally do for something higher rep.  The push jerks should be challenging but unbroken!  Move through the sit ups.


Lacrosse ball to the shoulders – front, side, back and between shoulder blades