Warmup:
Shoulder Stretches
20 Medicine Ball Pushups
20 Strict Pullups
20 Reps Bench Press @ 205# (6-6-5-4)
Rest w/ 10 Inverted Rows (40)
30 Reps LDBR @ 70# (12-10-8)
Rest w/ 10 Kipping Pullups (30)
40 Reps Bent Row @ 135# (12-12-12-12)
Rest w/ 15 Narrow Pushups (60)
50 Reps Unilateral DB Press @ 80# (20-12-14-12)
Rest w/ 6 Alligator Pushups
3x:
Max Reps Bench Press @ 115# + Elastic Bands
Max Reps Side-to-Side Pullups
Merry Christmas.
