TGIF December 6, 2019 By Coach Carlos A. WARM-UP 1000m Row (Slow and Steady) then 3 rounds 20 Banded Push-Down 20 Banded Face Pulls 20 Banded Pull Aparts B. WORK 4 sets 20-24 Bamboo Bradford Press 8-12 DB Bench Press 2121 6-8 Single-Arm Dumbbell Row – Tempo 2121 C. WOD 20 min partner AMRAP 10 Barbell Push Press 5 Burpee Over Barbell 100m Run/Row D. WIND DOWN 3 x 1 Minute Plank Hold (Weighted)