A1) Dual Dumbbell Pronated Bench Press: 6-8 x 3 @30X1; Rest :30
A2) Single Arm Farmers Walk: 1 Length each arm with Heavy DB; Rest :90
B1) Strict Dips: 6-8 x 2 @ 31×1, rest :30
B2) Hollow Body Hold: Accum 30 second hold, rest :90
C) WOD: 30-20-10
Row Cals
Russian Swings
Box Jumps/Stepups
A2) Single Arm Farmers Walk: 1 Length each arm with Heavy DB; Rest :90
B1) Strict Dips: 6-8 x 2 @ 31×1, rest :30
B2) Hollow Body Hold: Accum 30 second hold, rest :90
C) WOD: 30-20-10
Row Cals
Russian Swings
Box Jumps/Stepups