Supplemental
6 x 10 Flat Bench Dumbell Press
Strength
Flat Bench Press
6 x 10
GHD Sit Ups
6 x 20
Every 3 Minutes
Seated Shoulder Press
3 x 10
Every 2:30 Minutes
French Press
3 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
15 Toes to Bar
25 Burpees
and or
Supplemental Endurance
3 Rounds
1000 Meter Row
400 Meter Run
