12/11/13

Happy birthday Ana!!!!

Pause bench press: find your 1RM
*Pause 2 seconds at your chest*
*15:00 cap*

Close grip bench press: 3X12
*Do 1 set every 1:30*

3 giant sets:
Strict pull-ups X max reps
Band ext rotation X 15
1-arm DB shrugs X 10+10
*10:00 cap*

Post loads to comments:

Bacon crusted pizza

Running WOD:
10 X 100 M sprints
Rest 1:00 between sprints