8/13/14

13th
A. FS @32x1; 2-4x5; Rest 3 minutes

225# - 4, 4, 4, 4, 3

B. Single arm RFESS @30x1; 6-8/leg x2; Rest 90 seconds between legs - if squatting on left leg, use right arm, if squatting on right leg, use left arm.

35# - 8
53# - 8

C. TGU; 6-8/arm x3; Rest 60 seconds between arms

35# - 8, 8, 8 Tough but solid way improved overhead position and stability in both shoulders!!

+
5 sets
600 meter jog
Rest 3:00
- Each set should be within 10 seconds of each other or terminate the workout

2:47.47
2:57.66 - Damm....really felt like i was on track.