Strength SuperSet
1A). DB BENCH PRESS W. A ROTATION
3 x 10-12. 3s down. Rest 45s.
1B) One Arm DB Row
3 x 10-12 each. Rest 45s.
Metcon
“NOT TODAY SATAN”
30-20-10
Renegade Rows total (50/35)
12-9-6
Devil’s Press
*300 Meter Run after each round
– Goal: Challenging pace, recover on the Run.
** Last tested 1/05/21
Accessory Work:
SINGLE ARM BANDED PUSHDOWNS
Accumulate 75 reps on each side. Rest as needed.