Mwod: Row 2 mins, Roll upper back with ball on floor x 1 min, Band lat/tri stretch x 2mins/side, Smash front shoulder with barbell on floor x 1min/side, Frog stretch x 2mins
Bench: 5 @ 75%, 3 @ 85%, 3 x1 @ 95%
Chins: Max reps in 8 mins
WOD: Tabata Sit ups 20 sec/Plank 20 sec x 8 rounds
Max reps sit ups in 20 sec....20 sec of plank between each set
Bench: 5 @ 75%, 3 @ 85%, 3 x1 @ 95%
Chins: Max reps in 8 mins
WOD: Tabata Sit ups 20 sec/Plank 20 sec x 8 rounds
Max reps sit ups in 20 sec....20 sec of plank between each set
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