Friday, October 24th

Warmup: 10 minutes of

Seated DB Tricep ext x 10

Seated DB shoulder press x 10

Flutter kicks x 30

Bent over flies x 10

++++++++++++++++++++++++++

Strength: Behind the neck power jerks 4x3

+++++++++++++++++++++++++++

WOD: 3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows

then,

Assault Bike x 100/80 cals

then,

3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows