workout of the Day

Round 1(4 times through)
Speed bench down slow-up fast 8-5-5-3
Romanian deadlifts 5-5-5-5
Light and slow Shoulder W's
-elbows bent to 90 and arms go from parrell to the floor to perpendicular. Ask me on the forum if you have any questions.

Round 2 (4 times through)
1 legged squats. 5-5-5-5
-put your rear foot on the edge of a box and keeping posture bend so your rear knee bends towards the ground. Your front knee should never pass your toe.
Pull ups 8-10 all 4
Hammer Curls 6-8 all 4