October 5, 2018

Warm up:
2min Jump rope
3/3 TGU’s
10 GHD Hip Ext
10 Ring Rows
X2

Bench Press
5-4-3-2-1 (start @ 75%)
Immediately into sled push down (hvy enough not to run)
Rest 2min

15min ARMAP:
20 KB swings 53/35
15 Dynamic Ball Sit ups 14/10
3 Rope Climbs

Cool Down:
:45sec Side Plank
Rest 1min
:45sec Side Plank
Rest 1min
X3

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