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250414

Strength Day

 

Warmup

 

Strength

A) Every :90 x 7 sets

  • 3 reps of Barbell Bench Press @21X1 - 185#

B) 3 Sets

  • 8-12 Weighted Pronated Pull Ups @21X0 - 10#
  • 12-15 Low Incline Dumbbell Chest Fly @ 21X0 - #30/each

 

WOD

C) 3 Sets

  • 200m Run
  • 16 Alternating Dumbbell Box Steps Ups - 30#/each
  • Rest :60
  •  20 Alternating Switch Lunges
  • 10 Full Squat Burpees
  • Rest :60
Time: 20:21

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