01152018by PFC on 01/15/18
10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.
60% of 1 reps (5x:20secs Work / :40secs Rest)
30 Clusters 115#/75# (adv.=135/95#)
Max HR Push-ups (adv.=strict HSPU)
3x:30secs hollow rock / :30secs Rest