9-10
Bench Press or floor press
5×5
Ring Rows
5 sets max effort
Rear delt flys
3 sets x 1:00 amrap. Use 5s, 10s, or light dbs
Curls
3×15
WOD
3 x 500m row
Max effort, fully recover before starting next 500.
Bench Press or floor press
5×5
Ring Rows
5 sets max effort
Rear delt flys
3 sets x 1:00 amrap. Use 5s, 10s, or light dbs
Curls
3×15
WOD
3 x 500m row
Max effort, fully recover before starting next 500.