10/9/17

Warm up
3 rounds
15 air squats
15 sit up
20 pvc pass
10 cal row

A bunch of scapular depression on lat pulldown

1)Seal row – work up to max effort set of 5 and then set of 3
-Increase weight by 5-10 lbs each week
-Then drop weight to get 8-10 reps

2)4 rounds 90 sec rest
Seal row 8-10 reps
Mag grip pull down 12 reps
Axel Bar curl 15
Cable rope ab crunch/hip extension 20

3)Supinated hammer pull down 3 x 12 last set two drop sets

4)DB hammer curl 3 x 12

5)5 rounds of:
1 Sled pull (20yd. each @ 1/2 BW)
10 Bodyweight rack chin
1 Sled drag (20yd. each @ 1/2 BW)
1 minute rest
(Thank you @wolfbrigadegym For this)

6)Finish with
4 rounds
25 Russian twist
30 second pull up dead hang