04-04 Wednesday Endurance 6am

Iron Scap shoulder prep

ME 4-5X2 Press (work up to 90-95%)  
4X8 bench press/floor press                                        
5X5 Deficit push ups (add wt)               
Accumulate 75 Ab mat or GHD sit ups
(homework) 30 min pace run: every 2 minutes, sprint for 15 sec