06 19 18

P

A1. Bench Press: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81% (1RM + 15lbs)

A2. Barbell Row (1st 4 sets): 2.2.2.2 cluster set @ 21X0

 

OTM [12] 3 rounds:

B1. 9-12 Dips (21X1)

B2. 8 1A DB Row (L)

B3. same (R)

B4. Rest 1 min

 

OTM [15]:

C1. Bike (13/10)

C2. 10 1A-DB Snatch (50/35); alternating

C3. 30 DU

 

F

A1. 6 sets of 8-12 pushups

A2. same

 

B. same

 

OTM [15]:

C1. Row (18/14)

C2. 15 KB Swing (53/35)

C3. 8 Box Jumps (moderate height)

 

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