Thursday

A.

4 sets:

Station 1 – close grip bench press x 6-8 reps 

Station 2 – Strict Bar Dip (Matador) x 6-8 reps 

Station 3 – 3 Point DB or KB Row x 10-12/arm

B.

5 min amrap:

buy-In: 700/600m row

7 hang squat cleans (95/65)

25 DUs

rest 3 mins

5 min amrap:

buy-In: 500/400m row

5 hang squat cleans (135/95)

25 DUs

rest 3 mins

5 min amrap:

buy-In: 300/250m row

3 hang squat cleans (185/125)

25 DUs