Wednesday 9/13/17
Pigeon Stretch 1:00ea Roll & Reach Front x8
Dynamic Grasshopper x8ea  Roll & Reach Right x8
Calf Stretch :30ea Roll & Reach Left x8
Prison Stretch 1:00  Roll & Reach Middle x8
Rot. Push-Ups x12 PVC O/B + Kayak x10ea
 Bench Press Warm-Up  Up to 75%
Main Strength Work 
Bench Press Clusters Rest :15 Between Reps
1x1x1x1x1 75%
1x1x1x1x1 75% Rack the Bar Between Each Rep
1x1x1x1x1 75%
1x1x1x1x1 75% Have a Partner/I do Set/You do Set
1x1x1x1x1 75%
Accessory Work
Strict Pull-Ups 4×8 Pause at Top Scale as needed Rest as Needed
SA DB Front Rack Walking Lunge 4×20 Medium
BB Rollouts 4×8 Use Bench Bar
 DB Curl Burnout  x100  Medium  As few sets as possible