Friday, September 26th

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Row,

10 KB Pullovers

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Strength:

Tempo Bench Press: 6x3 (3101) = (3 seconds down, 1 second at bottom, 0 up, 1 second at top)

Static Hip Extension Double KB Row on GHD 5x8,

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WOD: For Time: 30-20-10 of

DB Bench Press,

Pullups