Warm-Up
2 Sets of:
25 Band Pushdown
25 Pull A-Parts
A.
Four sets of:
Bench Press x 5 reps
Rest 45 Seconds
Filly Press x 8 Reps
Rest 45 Seconds
Bent-Over Rear Delt Flies x 10-12
Rest 45 Seconds
Supinated-Grip Ring Rows x 10-12 reps
Rest 45 Seconds
B.
Against a three-minute running clock, complete four rounds of the following:
Each round starts with 300m/250m Row/Run
12 Wall Balls
Then Finishes with:
Round 1. Dumbbell Ground-to-overhead x Max Reps
Round 2. Air Squats x Max Reps
Round 3. Alternating Dumbbell Snatch x Max Reps
Round 4. Burpees Pulls Ups or Burpees over Wall Ball x Max Rep
