Wednesday 9th October, 2019

AM SESSION:

Every 3 mins x10

Row 500m
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PM SESSION:

Barbell Bench Press:

12-12-10-10-8@2121
Build across each set
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Superset 01:

3 x 10 Z-Press, rest 45s
+
3 x 12 Weighted Strict Supinated Chest to Bar Pull Ups, rest 90s
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Superset 02:

3 x 20 DB Walking Lunges, rest 45s
+
3 x  ME Strict T2B, rest 2 mins
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3 rounds for time:

40 Cal row
30 Heavy Wall Balls@30/20lb
20 KB C+J@2x24/16kg

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