Wednesday, October 30th

Warm-up 3x
10 Pulls on Rower
8 Bottoms up KB Press (4 each arm)
6 Banded Lat Pulldowns
4 Supermans
Strength
3 Rounds of Superset:
10-15 Shoulder Press (Barbell)
10-15 Bent Over Barbell Rows
3 each arm Turkish Get Up w/Db, Kb, or empty barbell for an extra challenge
Rest 2Min
WOD-10 RFT
7 Pull-ups
7 Push-ups
7 Wall Balls (Heavy)
(18Min Cap)