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Oct 18th WOD


Warm Up: Banded Face Pulls 2x25Wall Ball Chest Press 3x5

Shoulder Complex 3x10

DB Press

DB Front Raise

DB Lateral Raise


Strength: 1. Bench Press

2x5 @ 60%

4x5 working sets @ 75%

2. DB Pull Over (use Bench) 3x10

2a. Tricep Kick Back 3x12

Conditioning:

Dubs 80-60-40-20

Sit ups 40-30-20-10

Push Press 20-15-10-5 (95/65) (135/95)


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