500 m row
3 minutes SHOT Drills
5 rounds of 5
Performed in a circuit, 3 minute rest in between rounds
Squat (40-50% of 1 rep max)
Deadlift (80% of 1 rep max)
Military Press (80% of 1 rep max) KB or BB
Weighted Pull-ups (80% of 1 rep max)
Note: The purpose of performing a light weight low bar back squat is assist the dead lift. It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.
Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey. He was an educator, author and the President of Princeton University.
In 1917, President Woodrow Wilson gave his War Message to Congress. He concluded by saying:
“To such a task we can dedicate our lives and our fortunes, everything that we are and everything that we have, with the price of those who know that the day has come when America is privileged to spend her blood and her might for the principles that gave her birth and happiness and the peace which she has treasured. God helping her, she can do no other.”