2 rounds
30 band pull aparts
10 SA band press e/s
10 Ring rows
:20 standing pec stretch e/s. video
Then..,
15min. AMRAP:
10 DB Bench Press or Floor press 50/35+
250m Row/ski
15 Wall Balls 20/14lb.
12/9 cal bike or 200m run
Then..,
Deadlift.
Set 1: 15 reps :2neg
S2: 12 reps :2neg
S3: 10 reps :2neg
S4: 8 reps :2neg
:90-2:00 rest bwt sets
Then..,
Seated BB press (off rack)
Set 1: 15 reps :2neg
S2: 12 reps :2neg
S3: 10 reps :2neg
S4: 8 reps :2neg
:90-2:00 rest bwt sets
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