Nov 1 2018-Thu UB STR END

PWR
Incline or Supine MB Throw 4x8
Sidelying Shoulder Circles 4x5ea

PRI
Bench Var Warm up 49 ₁     58 ₁    Working  61 _1***       73-76 _4-6            Repeat every :85 sec   
                                           8          8                      6                5
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC

Seated Single Arm DB or KB Shoulder Press 3x8
Supine Rows 3x10 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 

AUX/ROT
TRX I's, Y's and T's 3x8 ea
Plate In's and Outs 3x8 ea (rt in, rt out, lt in, lt out)
3 x Push up Series(Complete 1,2, then 3 in order per set)    _{Max rest between Rounds :60-:90 sec} 
   1. Clapping x5
   2. MB Close Grip x 10
   3. Staggered x 8ea