Remember Comp training night 6:30PM!!!
1. Push press
find 20 rep max
2. Push press
2×10 with your 20 rep max weight
3. AMRAPx6
3 strict pull-ups
6 push-ups
9 air squats
rest 3 min
AMRAPx6
9 wall balls 20/14
6 burpees
3 ring dips
4. weighted plank for 5 min. each fail, increase the weight
5. SA DB row 6-8 each arm 4 sets (single arm, dumb bell)
