very close to the Spartan and…i’ve spent nary a day in the park doing sprints, hillclimbs, or bearcrawls.
barbell rows, upright rows, presses, pullups.
garage gym, barbell complex bent-over rows, upright rows, shoulder press
2 mi run,
shoulders: rows, upright rows, presses.
barbell complex (rows, upright rows, press), biceps curls, toes2bar, seated shoulder press.
warmup, complex of 5 sets( barbell rows, upright rows, press), bench press, rows.
workout: warmup, yoke! barbell rows 40@135, upright rows 40@95, seated cable shoulder press…lots.
workout: warmup, shoulders! barbell rows, bent over and upright, shoulder press, front-side-rear flys.
I seem to have tweaked my back, makes sense as I use heavy lifting to keep my pelvis/spine straight and I haven’t lifted heavy in 3 months. I’m going to press through the pain and correct the alignment the caveman way.