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 6 reps @ 70%5 reps @ 75%4 reps @ 80%2 reps @ 85%2 reps @ 90% Perform 5 DB rows/arm in between sets WOD 15 Minute AMRAP: 500 Meter row or 400...Read More