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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– 10 pulls on rower *form focus
– PVC wall angel
– Db ext. rt.
– 30 second double unders

Then

A. Shoulder press – find 1 RM
B. Push press – Find 1RM
C. Strict pull ups amrap x 1
+
500 meter row

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