Strength
Bench Press
5 @ 65%
5 @ 70%
5 @ 75%
Superset w/
10 single arm db row (5 each arm)
90 sec rest b/w supersets
WOD
10 Box Step Ups (24/20) with dumbbell (35,25)
20 C2B Pull Up
30 Box Jumps (24/20)
40 Pull Up
50 DU (150 sgl)
CFL
10 Box Step Ups (20/16) w/ dumbbell (30/15)
20 Knee Raises
30 Box Jumps
40 Rings Rows
100 Single Unders
Bench Press
5 @ 65%
5 @ 70%
5 @ 75%
Superset w/
10 single arm db row (5 each arm)
90 sec rest b/w supersets
WOD
10 Box Step Ups (24/20) with dumbbell (35,25)
20 C2B Pull Up
30 Box Jumps (24/20)
40 Pull Up
50 DU (150 sgl)
CFL
10 Box Step Ups (20/16) w/ dumbbell (30/15)
20 Knee Raises
30 Box Jumps
40 Rings Rows
100 Single Unders