Rx: Tuesday November 9th

Active Recovery/Westside/
Strongman:

Seated Row
Seated Low Row
Standing Abs
Standing Obliques
Hip/Back Ext
Facepulls
Fat Grip Hammer Curls
Fat Grip Overhead Rollbacks
DB Side Bends
MM Pullparts/Upright Rows
DB Shrugs
2 x 8-20 reps each

Reverse Hypers: 20kg@3 x 20
Speed Bench: 185@5 x 3
Close Grip Bench: 225 x 1, 275 x 1, 295 x 1,
305 x 1

Sled Drag: 40-60ft@180/270/360/450 x 2 trips
Prowler Sprints: 60ft@360/270/180/90 x 1-2 sprints,
short rest

*Last & final workout before Nationals. Little bit
to get the blood flowing in the muscles & joints.
Practiced on the sled drag, shit was heavy but I'll
be ready for it. Finished off with some Prowler sprints
& it demolished my quads & backside...Super Pump!
It was a good pre-conditioner for the events. Feelin good,
feelin great...Ready for Whatever!! See ya at Nationals!