Warmup

• This is how we swole, we make a squat and act the fool while we up in the gym

Strength

• Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here
• Pendlay Rows– 4-4-4-4-4, heavy weight but don’t go to absolute failure

Conditioning

• 5 rounds- 5 strict pull-ups, 10 HR (Hand Release) Push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21′s), 20 DU (Double Unders)
• Prescribed Rest (b/t rounds): 30-60 seconds

Same conditioning workout as 4.26.13.