Friday, July 10th

Warmup: 4 Rounds of

10 cal row

10 ring rows

10 kbs

10 ab mat situps

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Strength: 10-8-6-4-2 of Bench ~ Increasing weight

with Ring Muscle Up work after each set (athlete picks practice application)

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Flex Friday

4 Rounds ~ Not for Time

10 Flat Bench Flies

10 Tricept Push-downs

10 Landmine Row

10 DB curls (on each hand)

10 Floor pressing windmills

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Conditioning

100 Burpees for Time