Friday, September 7th

Warm-up
30-20-10
Jump Rope
Single Arm DB Press (split reps per side)
Ring Rows
Supermans
Strength
Superset
4×8 Shoulder Press
4×12 Bent Over Row
4×30 Banded Straight arm lat pull downs (very light band small purple or red)
Partner WOD
Buy In: 800m Run together
then:
20 Rounds alternating:
5 C2B Pull-ups
3 S2OH (155/105)