5 x 3 @ (up to) 85% of 2RM from 03/16/15
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, 5 aggressive rounds of:
”Drag” = forward, and “Pull” = backward. Alternate push-up variation by round as desired, or as position dictates. Start as challenging as possible and adjust as necessary.
And then, 3 rounds of:
50 revolutions Airdyne (Arms only)
2 minutes Airdyne @ 75% (note calories)
In a group: Any visible drop in effort by any equals extra round for all.
*Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and quads off the ground.