(*If you are doing the program as I emailed it out you can do these but, if you are doing your workouts on just work days then do Sumo-Deadlifts and build to a heavy/max set of 5 reps.)
B1. Bench Press; 3 sets of 5 reps
- pick a heavyish wt. and stick with it for all 3 sets.
B2. While resting from BP do: One Arm DB Row; 3 sets of 10 reps
- Palm facing back, elbow out, shoulder pulled down toward back pocket- should feel it b/t shoulder blades
C. 3x
Max Knee Raise Hold @ just above 90 degrees- hands on bench
Max Rep Chinups (palms facing you)
60s rest
D. 30s on 30s off x 4-8 (per arm):
One Arm Farmer Walk- jug of foam or greater
- alternate arms for each 30s work period.
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