Friday-171215

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach

Flex Friday:
1) Close Grip Bench Press- 3 sets of 10 @ 2.5# heavier than last week, rest 2 min
2) 12 min Ascending AMRAP (2,4,6,8,10,increasing as high as possible in 12 min)
-Strict Chin-ups
-Strict Ring Dips
-Pendlay Rows (135/95)
3) Midline- 3 sets: 30 sec on/10 sec off- side pillar with reach under

Mobility:
-2 min door frame pec stretch
-2 min lacrosse ball pecs