Warmup: 10 minutes of:

1 Dumpster Dash,

10 Banded Scap pulls,

10 banded pull aparts,

10 Arnold presses

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

Body Building Bliss:

3 Rounds ~ Not For Time:

Single Arm Seated DB Press x 8,

Single Arm DB Row x 8,

DB Russian Twist on Bench x 20,

Single Arm DB Bench x 8

DB Pullovers x 12

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

WOD: OTM x 15 minutes:

Minute 1: Devil Press x 4;

Minute 2: 10/8 Calorie Assault Bike;

Minute 3: 20 Ab mat situps

Endurance Day

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

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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

WOD: 10 Rounds for Quality ~ NOT TIME

300 Meter Row Sprint

10 Consecutive Bounding Box Jump and over (boxes are in a row 1-10)

2 minute rest

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Back Squat: 3x8

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

WOD: For Time:

10! of:

Power Clean 135/95#,

Bar Facing Burpees,

2x DU's