11/4/14

4th
A. EMOM 10 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 2.2.2.2; Rest 20 seconds/ Rest x 3-4 sets

200#

C. DB 3 point row @20x1; 10-12/arm x4; Rest 90 seconds after both arms

60# - 12, 10 ,10, 10

D. DB Powell Raise @3010; 12-15/arm x4; Rest 90 seconds

10# - 15, 15, 15(R)12(L), 15

+
5 sets
60 seconds deadlift 155#
60 seconds RIng push ups
60 seconds ring row
3:00 rest
- all sets same reps

15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12