Fitness
A.
Three sets of:
Bench Press x 8-10 reps
Supine Ring Row x 8-10 reps
Bottom’s Up Kettlebell Squat x 5 reps each arm
Side Plank x 30-45 seconds each side
Rest 30 seconds if needed.
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
A.
Bench Press
5@75%
3@85%
1+@95%
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips