Feb 11 2019

The 06:30 crew getting an arm pump on

The 06:30 crew getting an arm pump on

Tempo bench press 5x5 @ 70% 4-1-0-1
Then
Bench press 1x5 (no tempo)

MERCURY I

AMRAP 10 minutes
5 pull-up negatives (3-sec negative)
5 strict pull-ups
5 close-hands push-ups
5 wide hands push-ups
5 DB curls
5 hammer curls
10 cal row
40m run

MERCURY II

AMRAP 10 minutes
5 pull-up negatives (3-sec negative)
5 strict banded pull-ups
5 close-hands push-ups
5 wide hands push-ups
5 DB curls
5 hammer curls
10 cal row
40m run

MERCURY III

AMRAP 10 minutes
5 ring row negatives (3-sec negative)
5 ring rows
5 close-hands kneeling push-ups
5 wide hands kneeling push-ups
5 DB curls
5 hammer curls
10 cal row
40m run

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada