3 Shots and Your Dead.

Warm up: Hill sprints out back. 20 minutes. Sunday morning in the park and all was well......

1) Bench
bar x 10
65 x 8
75 x 5
85% + 5
85  x 10 sets of 3
easy smeezy

2) Squats
bar x 8
95 x 5
135 x 5
85% +5
150 x 10 sets of 3
!!!!!!! got a spot for the first set and then I was on my way! Each set got easier as I worked on form. And then I heard it. 3 gun shots. Looked out back where I had just done my sprints and saw the man down. Within 5 minutes there were about 10 cop cars. The ambulance came too late. Very sad.

Rest in Peace 

3) Speed pulls

175 x 10 singles

4) BB Shrugs double overhand

135 x 3 x 12

5) One arm DB Rows

45 x 3 x 12

c.