Bis and Back

Warm-up - 100 KB swings 25/35

then,

10-9-8-7-6

biceps BB cheat curls AHAP

then,

5-4-3-2-1

bent rows AHAP

Post weights per set to comments.

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Prevent Side Stitches:

Side stitches are usually cramps occurring in the muscles of the rib cage or diaphragm during exercise.  When it comes to getting rid of them, an ounce of prevention is truly worth a pound of cure.  Here are the 3 best ways we know of.  

1.  Try not to eat within 1 hour before a workout.  Digestion shunts blood away from the muscles which support heavy breathing.  Reversing this is a slow process, and in the event of heavy exercise, is likely to leave you with both a side stitch AND an upset stomach.    

2.  Stay well hydrated.  Your side stitch may simply be the effect of dehydration.  Easy to prevent, but will take days to cure if you let it get to this point.

3.  Load up on electrolytes.  Drinking enough water is only effective if you have enough electrolytes on board to support muscle activity.  

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Memorial day Hit The Deck Crew!  Sorry for the blurry pic.  I blame the steam!