Today turned out to be a pretty rough day schedule wise. I drove into the city around 6 AM and spent close to two hours in the car after driving back from the city to the gym. Luckily the frustration of rush hour traffic helped haha. I would like to give credit to Alpha for some of the stuff I threw into the mix today.
Warm up: 5 min treadmill incline jog
DC Rotator Cuff protocol
HELL: Dead hang pull ups superset with front squat presses
Deadlift w/ Medicine Ball throws
I guess I ramped a little to high and ended up having a bad dead day...
Incline BB bench
135x5 w/ grip4orce
30 pushups, 15 pull ups
DB Swing w/ grip4orce
45 pushups w/50lb DB farmer walk using grip4orce
20 pushups immediately after
Rope Pull ups w/ one leg clap pushups
15, 5 /leg
20 10 /leg
5 PM: 3 mile Run