W.O.D.:
Strength: Cap: 12 min.
Dual DB Bench Press
1 set: 16 reps (RPE-6)
2 set: 12 reps (RPE-7)
3 set: 8 reps (RPE-8)
After each set 12 Lateral Raises (RPE-7.5)
Metcon: Team of 2.
12 AMRAP:
40 Toes to Bars
40 Deadlifts (RX: 60/45)
40 Burpees oVer BB
Acc.Work. 3 sets:
L-Sit Single DB Arnold Press 8+8
Kneeling S-Arm Band. Pull Down
Strength Class
Deadlift
%70 2×6
%80 2×4
%90 2×2
Overhead Press
%60 3×12
3×12 Superset
Single Leg KB RDL
Gorilla Row (each)
3xMax. Superset
Bench Crunch
Superman
3×12 Superset
Single DB Bent Over Row
DB Pull Over