Wednesday August 27th, 2014

A. Shoulder Stability Circuit: 3 Rounds, not for time
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Bent over barbell row 1 1/4 X 10, light weight

B. Bench Press:
5 Sets of 3, building to your heaviest working weight
4 Sets of 3 @ working weight
*Follow each working set with Ball Slams 40/30lbs X 10-15 reps
Rest as needed between sets
**If you completed this on 8.13.14, come with your number and work on meeting or beating it this time around.

C. 3 Rounds:
Row 500 meters
Rest 2 minutes
*Recording fastest time trial