1) prep: assault bike
2) barbell pendlay row - build to a heavy/moderate 5
65,95,115,135,155,165#
*biceps opener in between each set (15#)
*band shoulder ER ISOs in between each set
then...
3x7 @ 135# in IT
3) 3 rounds:
8 x s.db step ups ipsilateral R/L (45#)
10 x db pullover on bench (45#)
8 x d.kb alternating presses (26#)
8 x strict pullups
60s true form run (nasal inhale, mouth exhale)
- Notes: Another fun one today. It's nice to have an assault bike and true form to get some good conditioning in again. Mostly loving the strength work though.
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