7/9/13 - TUESDAY

WARM-UP
Foam Roll
3 min Light Cardio
Mobility
2 Rounds: Leg Lowers - 6, Clapping Push-ups - 12

STRENGTH
Board Press for Max Weight - 5x8

CONDITIONING
Complete for Time
Chest 2 Bar Pull-ups - 100
135 lb Shoulder Press EMOTM - 5

ASSISTANCE
3 Supersets
Bent Over Row - 10-12
Close Grip Bench - 12-15

3 Supersets
40 lb Hammer Curls - Max Rep
Tricep Band Pulldowns - Max Rep

3 Compound Sets
Lateral DB Raises - 12-15
Reverse DB Flies - 12-15