This week we will scale down the workouts to no heavier than 70% of your maxes on the lifts. We've been going pretty heavy for the past 4 weeks and its time to give the body a chance to recover and grow.
Dynamic Warmup (10 min)
Front Squat - 2x5 @ 50%, 1x4 @ 60%, 2x3 @ 70%
DB Bench Press - work up to 4x3 @ 70%
Seated Row - 4x8; moderate weight
Unweighted Dips - 3x10
GHD (or 25# plate) sit-ups - 2x25
Row - 2000m; no breaks
Static stretch (10-20 min)