Friday Feb. 25

Warm up
Emphasis external rotators

Upper body Emphasis with AB kicker

Sitting 1 RM Strict Shoulder Press(work up add 10lbs every set)

Circuit #1
Barbell Placed in corner add weight to side away from corner
15 Chest presses with torso turn each arm
15 Rows each arm
20 truck Drivers
rest 1 min
repeat 3x

Circuit #2 Countdowns with 20lb vest
20,15,10,5
1.Alternating ARM DB snatches 45Lb
2.Pull Ups
3.Shoulder Press DB 45lb
4.Foot anchored Sit Ups
-so it goes like this: 20 snatches 20 pull ups 20 shoulder presses 20 sit ups then repeat same sequence at 15 reps. and so on

Conditioning

Pick one but try to do the row and we will have a compition. Loser has to clean up all the shit after the crab feed
2500m row
1 mile run
1/2 mile run up hill
Airdyne 300 cal. for time

sorry for the late post!!!