Sunday, September 23

4 Sets Not For Time 10 Banded Press 10 DB snatch 45sec Deadbug

Metcon (No Measure)

4 Sets - Not For Time 10 DB Floor Press (alternating arms every rep - hold nonworking arm at top of rep) 10 Clap Push Ups 8 Renegade Rows

Metcon (No Measure)

3 Sets @ tough effort Row 400m 18 Sit Ups (RX+ GHD) 15 DB Deadlifts 12 DB Push Press 9 Weighted Hip Bridges 36 Double Unders

Rest as needed between sets

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