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 8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85%1 reps @ 90% Perform 6 DB rows/arm in between sets WOD 5 sets for max reps: :30 Strict Supine...Read More