Friday August 6th

Warm-Up
400m Run
3×5
Prone Snow angels
Downdog w/ alternating toe reach (each side)
Superman
Strength
3 Sets of Superset:
10-15 Ring Rows
10-15 DB Hammer Curls
Rest 1 min between sets
3 Sets of Superset:
10-15 Barbell Supinated Bent Over Row
10-15 Barbell Curls
Rest 1 min between sets
3 Sets of Superset:
10-15 Barbell Bent Over Row
10-15 Reverse Grip Curls (bar or DB)
Rest 1 min between sets
WOD
For Time:
100 DU’s
80 Ab mat Sit Ups
60 Strict Press ( 65/45)
40 T2B/K2E
20 HSPU
* 15 min cap

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