WARM
std warmup
2x40 DU
3 rounds:
{
7 DB OH Press/arm 25#
7 pushup
7 ring rows
}
MAIN
A. Benchpress 5-5-3-3-1-1-1 w increasing weight
I took it easy as I'm still rehabbing my shoulder
2x5 @ 75, 2x3 @ 95, 1x105, 1x115, 1x135
B. 4 rounds, not for time
{
30s chin over bar hang
15/side single-arm ring rows
20 pulls on rower for distance
}
row: 230, 230, 230, 228 (pretty consistant!)
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