Group 1: Me, Tom, Dr. Nick
Group 2: Matt, Ant, Tired John, Frank Rock
Warmup: Foot MFR, Toe Pulls, Pressups, Segmental Rolling, ASLR, Indian Clubs – 1#, 1 club Prep,1-2, 2 clubs 4
Incline Foam Press (El Gordo, pinky on ring, to full foam roller)
5s up to 265
–Too hard to stay tight and take the unrack
Bench Press (Bamboo Bar, pinky on ring)
8x Bar+12kg,10kg,25#,15# on minis and micros
3x Bar+12kg,10kg,25#,15#,10# on minis and micros
KB Wave Rows / Inverted Row (legs long, rolling thick grip) / Face Pull
40kg 3×8/8
BW 3×10
55×12, 55 2×15
Conditioning (Ropes)
5′ 30/30 double overhand grip waves
rest
5′ 30/30 alternating neutral grip waves
