Thursday, January 16th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Tempo Bench Press 5x5 (3001)

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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

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Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter run sprints