"Be strong when you are weak
Be brave when you are scared
Be humble when you are victorious
BE BADASS EVERY DAY!"
Today's Training:
Bike Commute: 28 mins
Dead Stop DB Row: 4x8
3 hole Pin Pull w/ chains:
- Work up in weight doing three reps
- Once at 225 for men/ 135 for women add one chain per side; per set
- Total work sets=4 so you should end up with four clusters on each side
DB Pullover: 4x12
45 degree back extension: 3x15
Sprints: 10x60 yards @75%
Bike Commute: 33 mins
