06.26.2013 [wednesday]

Max-Effort Lift: 15:00 to find a 1-3RM Push Press Assistant Movement: Weighted Dips or Push Ups 1x close to failure 1x failure Pulling Superset: a.) 3×6-8 Strict weighted pull ups (any grip) b.) 3×10-12 banded pull aparts WOD: 20-15-10-5: Plate GTO (ground to overhead) 45/25# Burpees Prehab: External Rotation 1×20/side