Pre WOD

Bench press

5 @ 65%

5 @ 75%

5 @ 85%

*based on 90% of 1RM

Workout of the Day

4 Rounds

3:00 AMRAP*

12 Up-Downs
10 Slam Balls (30/20)
8 Pull-Ups

-Rest :30 b/t Sets-
*Pick up where you left off each round

Post WOD

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold

*1 Set= MOVT 1 + MOVT 2.