Friday, June 13th

Warmup: 12 minutes of: 300 meter row,

Plank position plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

++++++++++++++++++++++++++

Strength: Body Building

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12