1.) 7 minutes to establish 1RM Strict Press
then
Every 2 minutes for 10 minutes 10 Strict Press @50% / 10 Ring Dips
then
Every 2 minutes for 10 minutes 10 Strict Press @50% / 10 Ring Dips
2.) Odd Dipper
Every 2 minutes for 12 min
Every 2 minutes for 12 min
40m Shuttle (10m)
10 Deadlift 225/155lb
*3.) Sots Press 3-3-3-3-3, add load each round
*4.) 5 rounds
10 DB Bent over Row (2 DB)
10 Back Extension
10 Hip Extension
10 DB Bent over Row (2 DB)
10 Back Extension
10 Hip Extension
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Cody Stelmach
166# strict press PR
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surprised you didn't write what you attempted, you are very mature
Damnit, I forgot....missed out on a golden opportunity
Pauly VanderKelen
Planet Fitness
3x12 Dumbbell Bench Press with 75# dumbbells / 3x12 Wide Grip Lat Pulldown @ 70# / 3x12 Cable Chest Fly @ 35# / 3x12 Pronated Seated Cable Row @ 70# / 3x12 Arm Curl with 30,35,35# dumbbells / 3x12 Tricep Rope Pull-Aparts @ 50# / 2x12 Machine Torso Rotation at max weight (1 set on each side).
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