9:00am WOD ( Workout of the Day )
5 Dumbbell Flat bench press – Heavy as possible
8 Barbell bent over rows – Heavy as possible
12 Dumbbell hammer curls – 35/20lbs
15 Dumbbell lateral raise – 15/8lbs
AMRAP Banded tricep extensions *Stop if you get to 50.
Three sets – rotate exercises with minimal rest
METCON – Teams of 2 for total distance
20 minute sled drag – 45lbs on the sled + Kettlebells in each hand. Switch as needed!
10:00am Workout
AMRAP x 25 minutes
20 Handstand push ups
800m Run
Lv.2 – 15 Pike push ups
