may 1

Wendler Overhead Press 3x70% 3x80% AMRAP @90% Rules: Using any form of leg drive is illegal and you will grow a vagina. Your body must be totally still and you can only use your arms to move the bar. DB bench Press 3x10.....move the wieght up after each set. The 10th rep on the 3rd set should be really hard 5x Max Reps Chin Ups(palms facing you) 3x10 Bent Over Rows 100 Face Pulls burn those shoulders out Then Conditioning......can be done before after or in a separate workout....make sure you do it though ROW or RUN or AD(this is the best choice) 1 all out effort to start Row 1000m AD 3 min max calories Run 1000m then Intervals Time frame 1:00 on rest 1 min 10 rounds of all out effort.....That means hit it hard from the get go, of course you will suck at the end thats the point. Maybee you do good for 3 rounds then hopefully next time you do good for 5. But dont pace yourself your not doing anyone any favors.