Warm-up 2:00 bike, row, ski 3 Sets: 15 OH banded tricep extensions100 Meter jog20 Banded pull aparts10 DB floor press Strength/skill Bench Press 12 reps @ 60%9 reps @ 65%7 reps @ 75%5 reps @ 80%2 reps @ 85% Perform 8 DB rows/arm in between sets WOD 3 Rounds for time: 8 Front Squats 155/10512...Read More