1) Bench Press 1 x 6, 1 x 8, 1 x 10
-warm-up to a heavy ish weight for 6 then drop the weight for 8 and then for 10 goal is heavy/max 10
Accumulate
Banded lateral steps x 50'
Banded Adduction x 50 each leg
2) 9 min AMRAP
75 Dubs (75 Singles, move fast:)
35 Wallballs (20/14)
-little time for breaks in this one
3) 8 min ABRAP
15 Tuck Sit-ups
20 Bicycle Sit-ups
-Every minute starting at 0:00 alternate between Side Plank R and L for :20
4) Row 3 x 1000m
-rest 3 minutes between efforts
during the rest accumulate 1:00 of ring support with wrists turned out
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