Warm-up

800m run (slow)
25 straight leg situps
3 sets of 30 secs each low back and piriformis stretches 

Workout

5 sets of 5 reps bent row (strict) AHAP
3 sets of 8 reps DB press (strict) AHAP
3 sets of 12 reps side lateral raises AHAP

Finish with 

800m run (slow)
25 straight leg situps

Post weights used per set to comments. 

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Running Group - We will be running on Wednesday night at 7:00 instead of Thursday this week, the forecast for Thursday isn't looking so hot. We are hoping to run along Bonneville Shoreline trail. I'll try to get up there and see if it's dry. More deets to come.

Post weights used to comments

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You are going to need to use this (click link below) for those bent rows today.  

The Principle of Neutral Spine - Neil Anderson

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NUR? 

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