Thursday –
A; 4 Sets
A1. Close Grip Bench Press x5; rest 30 sec
A2. Dragonfly x5; slow & controlled rest 30 sec
A3. Single leg KB Deadlift x5 each leg, rest 30 sec
B. WOD:
3 rounds for max reps
45 sec on; 15 sec off to rotate 1. Bear Crawl; 10m = 1 pt 2. KB Hang Clean alt arms each rep 3. Box Jump + Step Down 24/20" 4. Row for cal rest 1 min active