7.5.13 SWOD

WarmupLet this be your warmup, young grasshopper


  • Bench Press: work up to a 1RM
  • Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM

Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)

Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.

One comment on “7.5.13 SWOD

  1. Got up to 305 on Bench Press. The spotter tapped it before I had a chance to fully fight it. Oh well, next time!

    Weighted chins – 45-55-65-75-90

    About 16 minutes to do Mila. Used 80# for curls. Curls got heavy!

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