-Warm Up-
Chipper style
12/10 Cals row
12 groiners (6/6)
12/10 Cals row
12 air squats
12/10 Cals row
12 push ups
12/10 Cals row
-Strength-
Tempo Incline Bench Press*
7-7-7-7
3 down
0 at chest
1 at the top
*super set with
Single arm DB rows 7/7
-WOD-
(17 minutes)
5:00 minute stations
1 minute rest in between
Station 1
2:00 minute hard row
1:00 recovery row
2:00 minute hard row
Station 2
EMOTM 5
5/5 DB snatches (50/35)
10 push ups
Station 3
AmRaP 5
5 Devils press (35/25)
10 box step overs (no DB)
