Bench Press
10-5-3-1 @ 40-60-70-80
Pullups
3-3-3-3-3. Strict dead hang.
Little bit of T Spine work in the form of light bench pullovers and good stretch out of lats on chin bar.
Referees Skill Session
About 1hr and 10 mins. 6.1km covered. 137 bpm avg. Full details:
http://connect.garmin.com/activity/97428767
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