WOD:

1) Bench Press: 5 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Single Arm Dumbbell Push Press: 3 sets of 15/side

Rest 90 seconds between sides. Build as heavy as deemed fit.

3) 40 minute EMOTM:

1 – 10-20 Calories Row

2 – 5-10 Strict Handstand Push-ups

3 – 10-20 Calories Assault Bike

4 – 6-10 Dumbbell Box Step-Overs 70/50 @ 24/20

Pick reps/output that you can maintain for all 10 cycles.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Always remember. Thank you to everyone who serves our country.