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GPP 3/4

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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