STRENGTH: Front squat 10-10-10 WOD: AMRAP in 15:00 250 m row 15 x wall balls 15 x kettle bell swings
POWERLIFTING STRENGTH: 1) Bench Press, warm up, then, 2 x (75% x 5), 2 x (85% x 3), 2 x (90% x 2) 2) DB floor press 3 x 8-10 3) Dips 3 x 8-10 *Superset the floor press & dips WOD: 7 minute AMRAP 24 x double unders 12 x hand release push ups 12 x 2 ct Russian twists
