Bench Press (4-6 @ 20X1)
Rest 60-90 Seconds
Single Arm Dumbbell Row (8-10 @ 2111)
Rest 60-90 Seconds
–
Metcon
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips