To Do List

Work Capacity 101

• 5 Pullups
• 10 Medicine Ball Slams
• 10 Burpees
• 20 Jumping Jacks

AMRAP in 20 minutes.

Sat....

"There's no business like row business." (alternatively, "Rowbody rows the trouble I've seen, rowbody rows but Jesus"; alternatively, "Shoulders, shoulders everywhere and not a drop to drink.")

Did these, didn't get to swings. Those were the workout...

1. Squats: 5 x 5; 155lb (ease up into it with warm up sets)

2. Overhead Press: 5 x 5; 90lb? (consult the Beanslift chart for better idea, but that seems right)

3. Barbell Rows: 5 x 5; 105lb (try alternating grips for sets -- over, under, over, under, over)

4. Tweaking the delts: various DB raises (front, lateral, back), do on bump/half-ball thing if possible, sets of 10 (maybe 2 sets ea)

5. DB Swings: 3 x 15 @ 60lb (beast!)

No extras -- there will be nothing in the tank after this, guaranteed. Might not even be alive. The finisher will eat your children.

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*some time next week, work into a conditioning workout: 35lb DB (or plate w/handle) Clean & Press x 50 (25 each side)