Group 1 – Me, Matt, Tired John, Patrick the Starfish, Dr. Nick
Group 2 – Tom, Frank Rock, Rob, Oscar the Grouch
Warmup: Foot MFR, Toe Pulls, Frog Squats
Bench Press (Bamboo Bar, pinky on the ring)
7×15 Bar+16kg on orange short + 12kg on orange short
–7 sets of 15?
Rope Pushdowns / Inverted Row (RT grip, legs long) / Rollouts (ball bearings)
50×30, 60 2×12, 1-arm 30 1x
+30# Hyperwear vest 5×10
+30# Hyperwear vest 3×5
–Too much lats
Conditioning (Ropes, Alt Waves, +30# Hyperwear Vest)
–Martino is right. Double Waves are much better for throwing tension.