Monday 7.13.15

Warm Up:
- Dynamic Shoulder mobility
- Thoracic spine mobility

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

Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 240x 6, 6, 6, 6, 6 (7's next week)

Accessory Circuit (3 sets):
- Hammer Curls @ 30
- Lying Elbows Out DB Extensions @ 30
- DB Bench Press @ 30
- Face Pulls with Green Band
Reps: 15, 14, 14

Conditioning:
AMRAP in 7:00 of:
- 7 Ring Rows
- 7 Burpees
Score:  5 rounds + 5 Ring Rows