WARM UP
- 1’ Machine
- 10 Air squat
- 10 Shoulder taps
- 5 Inchworm to push ups
STRENGTH
A)
30 - 20 - 10
- Single arm DB Row
10 - 8 - 6
- pull ups
B)
20 - 15 - 10
- DB bench press
- DB Chest flies
WOD
4 RFT:
Buy in:
* 50 Weighted sit -ups
- 21 KBS
- 15 Dual DB shoulder to overhead
- 9 CAL
Cash out:
* 25 V-ups
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