1/27/2015 Warm-up 10 Jumping Squats 20 Pushups 15 Banded - TopicsExpress

1/27/2015 Warm-up 10 Jumping Squats 20 Pushups 15 Banded Pull Aparts 15 Banded Pull Aparts(palms up) 15 OH Banded Pull Aparts Weightlifting Bench Press (5 x 3) Warm-up, then perform 5 sets of 3 reps. Work to a Daily 3 RM. If you finish early perform 1 drop set at 95%, and 1 drop set of 90% of 3RM. 20 Min Cap Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 15 Deadlifts (225/155) 10 Box Jumps 5 Muscle Ups RX= Ring MUs Scaled RX= 185/125 and Either Bar Muscle Ups or 15 Pullups & 15 Dips Aftermath 50 Banded Tricep Pulldowns Bent Over Row (3 x 10 ) keep weight light and hold last rep of each set to chest for 10 sec Dumbbell Side Bends (2 x 30 ea side)

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