Open Gym 


 WOD 11:15am 
*if you want to “Bro out” AND do the team WOD please done before 11:15


Bench Press

5×3 @ 85% of 1RM BP

Flys- 3×12 

Single arm DB bent over rows – 4×8 

Single arm DB strict press- 4×8 

Barbell Bicep Curls- 4×8 

Barbell roll outs- 3× 10-15

(Increase weights from last week) 

Teams of 2:

14min ARAMP

-start with 2 reps and increase by 2 each round- 

*doubleunder stay the same 

Kettlebell Swings 53/70 

40 Doubleunders 

One legged squats, alternating  

alternate with partner ever movement