Strength
3×12 Bench Press ALL @70-74% 1RM…Superset with 3×12 Strict Pull Ups
WOD
9 Min AMRAP:
20 DU (2x singles)
9 Pull Ups
20 DU
6 C2B
20 DU
3 Bar MU
ADV WOD
4 Min ME turf length sled push (135/90 loaded)
-2 Min Rest-
4 Min ME turf length sled push (90/50 loaded)
-2 Min Rest-
4 Min ME turf length sled push (50/35 loaded)
*score is total turf length sled pushes from all 3 ME’s
TEC WOD
30min AMCAP w/ Partner
*Alternate AB/Rower
Partner 1 – AB or Rower Cals
Partner 2 – 20 DU’s (3x singles)
15 Squats
10 Wt V-ups (15/10 ball)
5 Push-ups
*Score is calories between the AB & Rower
