12/21/15

12/21/15
A.

Four sets of:

Bench Press x 4-6 reps

Rest 60-90 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm

Rest 60-90 seconds

B.

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

20 Wall Ball Shots (20/14 lbs)

10 Ring Dips

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