11/11/14

A. EMOM 15 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 2.2.2; Rest 20 seconds/ Rest 3:00 x3-4 sets

210# x 4

C. DB 3 point row @20x1; 4-6/arm x4; Rest 90 seconds after both arms

75# - 6, 6, 6, 5

D. DB Powell Raise @3010; 5-7/arm x4; Rest 90 seconds

15# - 7, 7,7,7

+
5 sets
60 seconds deadlift 185#
60 seconds clapping push ups
60 seconds ring row
3:00 rest
- all sets same reps

15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13