Friday, February 17th

Warmup: 3 Rounds of:

30 single unders,

10 seated alternating DB press (5 per side),

10 Ring Rows,

10 Bent over Flies

+++++++++++++++++++

Strength: Tempo Bench 5x5 (3001)

+++++++++++++++++++++++++++++

WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12