Wednesday, June 28th

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Body Building: Super Set x 5 Rounds

Close Grip Bench with 3 second tempo down x5,

KB Row x10 (each arm),

Single Arm half kneeling Landmine Press x12 (each arm),

Chin-up x max reps,

KB Pull-overs x12,

Weighted Knee-ups x12