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.