Friday050816

Fitness, Performance Strength
1a.3×10-15 CG Bench Press
Leave 2 in the tank and go all out on 3rd
1b.3×7 3 way raise
(Frontal, lateral, bent over rear delt)
2a.3×8-12 Strict Pull-ups
2b.3×8-12 Behind the neck Press
3a.3×8-12 Ring Dips (Strict)
3b. 3×8-12 Supine Pull-ups

Notes:
All movements should be unbroken. If you can’t go unbroken with bodyweight, use a band.

Fitness, Performance Workout
“Surfer on Acid”
3 Rounds for time of:
400m Run
21 burpees