Strength


Bench Press (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%

WOD 


(A)
7 Min Amrap
5 Devils Press 45/30
5 DB FS 45/30
5 Ring Dips

2 Min Rest

(B)
7 Min to Complete
20 Devils Press 45/30
30 DB FS 45/30
20 Ring Dips

Mod Key


P: 25/15, Mod Ring Dip, Option to use 1 DB for Whole Workout
RX: "As Prescribed"
C: 60/40 (A) 3 RMU (B) 12 Mu's

Extra Conditioning


50 Cal Assault Bike for Time

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Couch Stretch

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