Wednesday

A. Strength

E1:30 x 5 rounds Alternating = 30:00

0:00 - 1:30 —> 10 DB Bench Press (2 DB’s)*

1:30 - 3:00 —> 10/10 BirdDog Rows (1 DB)*

3:00 - 4:30 —> 15 TTB

4:30 - 6:00 —> 20 Box Jumps (24/20)

B. Conditioning

1k Row for time

*Pick your weight