Most Recent Benchmark was FILTHY FIFTY on Feb 9,2017 (472 days ago)

Friday May 19,2017

MG 11


Time
Warmup 3 Rounds
5x Breathing and Bracing Back Squats - Heels elevated - 115/95/65 - up in weight
5x Scotty Bobs - 25/15 lbs
5x Long Lunges + Instep Stretch e/s
5x Mantis

1) 5 Rounds Back Squat
8x 60%
8x 60%
8x 60%
8x 60%
Max Reps x 60%
3 Min Rest Between Each/ During Rest
8x Kroc Rows e/s
8x Rear Delt Raises

2) 5 Rounds Bench Press
8x 60%
8x 60%
8x 60%
8x 60%
Max Reps x 60%
3 Min Rest Between Each/ During Rest
2 / 3 x Negative Any Grip Pull Ups - use weight if necessary
5x Hamstring Hell e/s

3) 10 Minutes - Dumbbells - 20/15/10/5
15 Sec Curls
15 Sec Skull Crushers
15 Sec Band Curls - same thing with light band
15 Sec Band Skull Crushers - same thing with light band
200m Run

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