WOD: Friday Night Pump - 2015-05-22

A1. BB BENCH PRESS - german volume training: 10 X 10 REPS
A2. CHIN UPS: 10 X 5 REPS
only 30s rest after chin ups

B.  SEATED CABLE ROWS: 5 X 10-5 REPS (<)

C1. INVERTED PLATE ROW - ISO HOLD: 3 X 30s
C2. INVERTED BB ROWS: 3 X 20 REPS

D1. CABLE (HIGH) BICEP HAMMER CURLS W/ ROPE: 4 X 10 REPS (3,0,1,0)
D2. CABLE (HIGH) OVERHEAD TRICEP EXTENSIONS W/ ROPE: 4 X 10 REPS (3,0,1,0)

E.  BB SHOULDER PRESS: 5 X 12 REPS

F. BB BICEP CURLS 3-WAY (reverse, wide, narrow): 3 x 10³ REPS

Work Hard. Train Righteously