8/25/16

DAS PUMP
Choose 4, NOT for time:
1. DB Bench press, 5 sets of 10 reps.
2. Barbell or DB curls, 5 sets of 10 reps.
3. 5 sets of 7 strict pullups, or 10 hard ring rows, or 2 legless rope climbs.
4. Lateral raises, 5 sets of 10 reps.
5. Front raises, 5 sets of 10 reps.
6. DB bent over rows, 5 sets of 10 reps per hand.
7. 75 push-ups (diamond, ring, scaled or any other style).
Mobility
1500 M row at recovery pace
Banded Hamstring stretch
Lac Ball in hammies on Box
Super frog stretch
Bottom Squat holding Kb Pushing knees out(2min)
Rollout Quads (8min)
Banded Lat/shoulder stretch
Lac ball in shoulder
Rollout forearms
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