Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Bench Press 

3×10 @70% of 1RM BP
Close Grip Bench Press 

3×10 60% of 1RM BP
DB Bench 

3×10 AHAP 
3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

15 strict pull ups AHAP

15 strict dips AHAP 

Team WOD:

50-40-30-20-10 cals on rower/assault bike 

*rotate with partner. Partner A does 50 cals then partner B does 50 cals then partner does 40 etc etc etc.