A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.
D: Strict press find your 2 RM
A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.
D: Strict press find your 2 RM
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes