5 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec DB Side Plank (hold DB in top arm)
30sec Dead Bug
Then..,
30min. Running Clock…
10 Close Grip Bench Press 135/75+
20 Wall Balls 20/14
400m Run
*Rest 1min. After Each Round
*Each round for time!!
Extra:
DB Bent over row ladder…
10-9-8-7-6-5-4-3-2-1
These reps on each arm with no rest. 10 left, 10 right, 9 left, 9 right… and so on… Heavy DB
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