Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Lateral Steps with Lateral Reach, ASLR, Frog Squat, Indian Clubs
DB Bench Press
100 1×3, 2×4, 1×5, 1×6
–Haven’t done these in years. Not sure if I should be embarassed or not. Felt more wobbly than heavy.
Neutral Grip Pull-Ups / Tall Kneeling Indian Club 1-arm Movement #1 / Ab Dolly
BWx12, +24kg on foot +BW 1+3, 3+3, 2+3
3×10/10 slow
3×12
Conditioning (Woodway Force)
3′ +45# – 163 yards
rest ~1′
3 +45# – 132 yards
rest ~1′
3′ +45# – 134 yards
