Lifting: Bench Press and Barbell Bent Over Row
Bench Press 7-7-7, using heaviest weight per set
Barbell Bent Over Row 7-7-7, using heaviest weight per set
Chipper: Row Cal, KB Swings, Push-ups, T2B, DB Devil Press, and MU
For time:
60/48 Row Calories
50 Kettlebell Swings, 53/35 lbs
40 Hand Release Push-ups
30 Toes-to-bars
20 Alternating Single Dumbbell Devil Press, 50/35 lbs
10 Ring Muscle-ups
Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups
21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up