Wednesday, September 18th

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side)

OLY bar rollout x 6,

Ring rows x 8

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Strength: 20 minutes to establish a 1 RM of Bench Press

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WOD: OTM x 20 minutes:

odd minutes: 5 pullups + 10 Pushups,

Even minutes: 8/10 Calorie Assault Bike

Joe Kusnitz