10/13/16

Warm Up
3 rounds
5 pull up
10 sit up
15 pvc pass through
200 m row

1) Deadlift 3×5 @ roughly 75% 500lbs
-New training cycle 4 weeks of dive start starting at 75% add 5-10lbs each week

2) 1 Arm Land Mine Row 5 X 3 Each arm

3) 6 rounds
-6 DB Row Each Arm
-12 Behind Neck Pull Down
-120 Jump Rope Skips
-1 min Airdyne active rest

4) 5 Rounds
-8 Mag Grip Pull Down 1 second hold
60-90 second rest
-5 Mag Grip Row 5 second hold
60-90 second rest

5) EZ Bar Spider Curls 4 X 10 1 second hold

6) Incline Hammer Curl 3 X 8 3 second eccentric