Me, Tom, Frank Rock, Tired John, Rob
Warmup: Foot MFR, Toe Pulls, Goblet Squats, 24kg Swings, Seated Shoulders, Indian Clubs – 2 1# Clubs, Open Half Kneeling, Prep+1+4, Splits
Bench Press (pinky on the ring)
Triples up to 185+120 bands
225+120 bands
235+120 bands
4-Board Press (thumb+ off smooth)
3×315
1×345
Tall Kneeling BU Press / Inverted Rows (legs long, RT grips) / Rope Pushdown
16kg 3×5/5
BW 3×10
40×20, 50×20
Conditioning (Ropes, Double Arm Waves, Neutral Grip)
5x 60/30
–I think 60/40 for 12 minutes+ is the money workout for me when I am by myself.
