Group 1 – Me, Matt, Frank Rock, Rob
Group 2 – Tom, Dr. Nick, Chris Fan
Warmup: Foot MFR, Toe Pulls, Frog Squats, Swings, Snatches, Indian Clubs – Natural, 2 1# Clubs, Prep+1-5
Bench Press (Bamboo Bar, pinky on the ring)
20x Bar +16kg on micros
10x Bar +16kg on micros +10kg on micros
2×5 Bar +16kg on micros +10kg on micros + 14kg on micros
–Heavy as all get out
KB Snatches / Rollouts (wheel) / Inverted Row (Wobble Bar, legs long)
24kg x5/5, x6/6, x7/7, x8/8, x5/5
BW 3×10
BW 3×10
