WARMUP
Get loose prior until 5 minutes after
then, 400 m run OR 500 m row
then, meet on red line for dynamic and static stretching
then, 400 m run OR 500 m row
then, meet on red line for dynamic and static stretching
Bench
50x10, 60x10
70x5, 70x5
80x5, 80x5
70x10, 60x15, 50x20
50x10, 60x10
70x5, 70x5
80x5, 80x5
70x10, 60x15, 50x20
50 pullups
1mile run (optional row)
50 pull ups
1mile run (optional row)
50 pull ups
2 rds
100 DU (300 single)
50 weighted sit ups 45/25, 25/15
100 DU (300 single)
50 weighted sit ups 45/25, 25/15
