Monday 7.06.15

Warm Up:
- Dynamic shoulder mobility drills
- 30 lbs DB Windmills

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 3, 3, 3 (stay at this weight)

Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 237.5x 8, 8, 8, 8, 8 (240 next week)

Accessory Circuit:
- Hammer Curls @ 30x 14, 14, 14
- Lying DB Elbows Out Extensions @ 30x 14, 14, 14
- Hammer Grip DB Bench Press @ 30x 14, 14, 14
- Face Pulls (green band)x 14, 14, 14

Conditioning:
AMRAP in 10:00 of:
- 10 Push Ups
- 15 Sumo Deadlift High Pulls @ 95 lbs
- 30 Double Unders
Score:  5 rounds + 3 push ups