Aug 16 2018

Today's going to feel a little bit different. We've done a lot of work so far this week but it's been mostly sustained output. Today is lifting and sprints. There's a reason we all like the complex and extremely varied chippers... they don't hurt as bad. Give this your all today - You'll be glad you did at the end!

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups

1RM Hang Squat Snatch


1K Row

- Rest 4 Min -

1K Row

Stimulus - All out. Leave nothing on the table for either row.


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