Deep Comp - 10/02/15

I. Warm-Up

MDOD
Shoulder Internal Rotation Mash
https://www.youtube.com/watch?v=IyeTe-C7q78
- Use a heavy KB   

II. Strength

E3MOM 9 (3 sets): Bench Press
0. 1 x 5 @40%
3. 1 x 5 @50%
6. 1 x 5 @60%

*Deload week. Last set is not for max reps

III. Gymnastics

A1. 4 x 10 Skullcrushers
A2. 4 x 60 Sec Heavy Weighted Plank

IV. Conditioning

10 Rounds
250m @ 90%
Rest 1:30  

 1s faster than last week. 

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