Work Hard. Eat Clean. Be Blessed!
Strength
6-5-4-5-6 Bench Press starting @75-80% 1RM and working to AHAP…Superset with 6-5-4-5-6 Strict/Strict Weighted Pull Ups
WOD
4 Rounds for Time:
21 Ring Dips
15/12 Cal. Assault Bike
9 C2B
***18 Min Cutoff***
Fit WOD
For Time
750/500/250/100/250/500/750m Rows
20 SLSU w/ ball touching behind head (20/15)
15 Pushups
10 Russian Twists
5 Squats w/ ball
*No movements after last 750m row*
**18min cutoff
