Warm up


2 round

1 min row or ski

5 single arm Russian swings

10 banded tricep extensions

5 strict push ups

5 powers rows each side



-Strength-


DB Bench Press


3-4 Sets:

8-10 Heavy DB Bench Press

immediately into;

8-10 Heavy DB Bent Over Rows

Rest 90sec. Between Sets


-WOD-


6 rounds


2 minutes to complete


12/10 cals ski

Remaining time max Kettle Bell swings 53/35


Rest 1 minute


12/10 cals row

Remaining time Max burpeees