Strength
7×3 Bench Press all @85% 1RM…Superset with 7×8 Ring Rows with feet on Box if possible
WOD
20 Min AMRAP:
8 Burpee Box Jump Overs (30/24)..must jump for RX
12 WB Throw Sit ups (20/14)
16/13 Cal. Row
DB WOD
E4MO4M for 20min
Praxair Run(2 reps)
5 Devil’s Press
10 DB Rows
15 SLSU (no DB)
20 Russian Twists w/ DB
25 DB Hop Overs
(385 reps if all completed)
Men: 30-35#
Women: 20-25#
