Wednesday February 6th 2018

February 6, 2019

A. Mobility
:60 second banded pec stretch
:60 second sink mobility
:60 second lat smash


B.) warm up:
2 rounds 
200m row
10 wall balls
10 push-ups
10 ring rows
5 box jumps


C.) Bench press 20-15-10-5
Find a weight you can hit for 20 reps, think 30-40% of your 1rm, and build through 4 sets


D) "Joshua Ulan"
5 rounds for time of:
10 deadlifts 275/183
12 Strict pull-ups 
12 ring dips (Strict) 
20 deficit Push-ups 45# plate/25#plate
(I can't emphasize this enough, Scale this workout if this workload seems like too much, it's a very taxing workout, muscle failure and fatigue will play a big role)


E.) 3-4 sets of 
Bicep curls x15 reps
Superset with banded tricep pulldowns x20


Have fun, work hard, get strong, and #Trusttheprogram
Coach Joshua

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