A.
4×8 reps Bench Press
then:
Three sets of:
Dirty Thirty:
-10 Skull Crusher
-10 Pull-Overs
-10 Bench Press
then;
4×10 one arm dumbbell row
B.
In teams of two, alternate exercises (ABA), until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar or Sit-ups
5 Burpee Box Jump-Overs (24″/20″)
C.
Three Sets of:
Dumbbell Windmills x 20 reps
Reverse Flys x 20 reps
then:
Tricep Band Pushdown Isometric hold 1-minute.
