WOD:

1) Dumbbell Bench Press: 5 sets of 10

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) Push Press: 5 sets of 10

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

3) 5 rounds @ Grinder Pace:

100m Dumbbell Farmers Carry 70/50

100m Kettlebell Front Rack Carry 53/35

100m Sled Drag @ Bodyweight

100ft Handstand Walk

Don’t cheat the Front Rack Carry. Make it hard, elbows down, hands at center of chest, handles of the KB should be touch…no elbow up or bells resting on the shoulders.

4) 3 sets not for time:

25 GHD Sit-ups

10 Barbell Roll-Outs

1 minute L-Sit

Break up and work through as desired.

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