Wednesday – 11/23/16

A1. Bench Press w/ 1sec pause at top; 8-10 reps x 4 sets, rest 45

A2. Single Arm DB Row; 8-10 reps x 4 sets, rest 45

A3. 1 arm Bottom’s Up Kettlebell Squat; 5 slow reps each arm x 4 sets, rest 45

A4. Side Plank; 30-45sec/side x 4 sets, rest 45

 

B. For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

20 Wall Balls (20/14 lbs)

10 Dips