Wednesday 10.26.2016

Strength

4 Sets to find 40rm DB Bench Press

Conditioning

“3 Kings”

8 min AMRAP
5 Shoulder to Overhead 13
20 Double Unders

Finisher
3 x 12 Bent Over KB/DB Row

Competition
20 min EMOM
1 Muscle Up + 3 ring dips

Beginners’

Strength

5 Sets to find 30RM DB Bench

Conditioning

8 min AMRAP
5 Shoulder to Overhead
5 Hand Release Push- ups
30 Single Unders

Finisher
3 x 12 Bent over DB Row