09.05.2018

Warm up
On a 10:00 running clock:
1 length chameleon walk
1 length inch worm + push up
10 reverse dumbbell fly
30sec arch (superman) hold

Strength & Power
A) Bench press; build, then
6x 3 (across, AHAP)

B) banded tricep extension
3x 12

Conditioning
AMRAP 9:00
9 Wall balls (20/14)
9 Ring Rows
9 burpees

Recovery
Super front rack 2:00/
Chest smash 2:00/