Thursday, 7/29

Warm Up

3 Rounds

6 Alt T Push Ups

6 Hanging Scap Retractions

6 Dolphin Push Ups

6 Squat to Bootstrappers

Push/Pull (25 min)

Prep

2×5 DB Bench Press+5 Barbell Rows

Work

10-10-8-8-6-6

DB Bench Press working up

Barbell Rows

Met Con

Prep (4 Min)

2×5 Kip Swings+4 Alt DB Plank Rows

1×5 Knees to Chest+5 Dips+3 Devils Press

1×3-5 Toes to Bar+2 Devil Makers*

Work

For Time (14 Min Cap)

60 Toes to Bar

40 Ring Dips

20 DB Devil Makers