A. Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
A. Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds
B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
Rest Day