If you haven't done it yet, SIGN UP FOR THE SEMINAR!!!
Rick Scarpulla will be coming over May 4-5th to teach you how to kick ass at everything!
Warm-Up:
3 KB Power Snatches OTM for 10 mins
Strength:
ME Incline Bench: 3RM
CG Floor Press: work up to a heavy dub
A1. Weighted Pull-ups: 6 x 5
A2. Weighted Dips: 6 x 5
Shoulder Complex: 5 rounds of 6 reps per movement
--Side Raise, Front Raise, Bent-over Side Raise, Press
Conditioning:
Row 2000m
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