WOD 7/3/24
7/2/2024 4:07:00 PM - L.I.F.E log

Warm-Up

2-3 Minute Move

Foam Roll 30-60 Seconds of:

Your Choice

then

20 Surge Punches

12 Surge Flys

15 Band Rows

5 Hand Walkouts w/2 Push-Ups & Downward Dog

12 Band External Rotations

12 Med Ball Slams

then Warm-Up Bench Press 

Strength/Skill

4 x 5 of:

Dumbbell Slight Incline Bench Press 

w/
3 x 10 of:

Tempo Landmine Bent Over Row (2 hold at top and 3 down)

Metcon

"The Bro Row"

21-15-9 of:

Cals on Rower 

Barbell Bench Press @55% of  1RM

Accessory

3 sets of:

Chin-Up Burnouts

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts