6/20/16

Warm up shoulders well

Shoulder press 1 x 5 @ 60%, 1x 3 @70, 2@ 80, 1@ 90

Then go for 1 RM, TAKE YOUR TIME! Then test weighted pull up!

B.

Every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

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