Warmup:
4xs
6 Half Kneeling, Bottom-Up KB Presses/Arm
12 Banded Monster Walks
12 Forearm Scap Pushups

Functional BodyBuilding Bro Sesh. WORK, BETCHES!
1. DB Bench Press, Semi-Supinated Grip 30X1 Tempo, 3x8, rest 1:00 between
2. Dual DB Prone Row, 2020 Tempo, Max Reps. 3 sets, rest 1:00 between
3. Ring Plank, Goal is to go up to 1:00 unbroken. 3 sets, rest 1:00 between

WOD:
5RFQ
:30 Wall Sit
10 Pushups at 2111 Tempo
30 DUs
Rest 1:00 between rounds


 

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