3-16

Tempo work

Alternating single arm dB bench press
3×5/arm 3 sec down, 3 sec up
*one arm is extended while other arm works

Inverted Row
3×6 3 sec down, 3 sec up

WOD
3 rounds
400m run or 20/17 cal bike or row
10 hang power cleans 135/95, 185/125E