"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:

  1. Work up in weight doing three reps
  2. Once at 225 for men/ 135 for women add one chain per side; per set
  3. 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