W9D5

Warm Up: 4x 500m Row

Main:

Machine Press 4x15

Strict Press 5/5/4/4

Tricep Ext 4x10

Bench Dips 3x5

Lateral Raise 3x10

METCON1:

10AMRAP - 10x Burpee + 10x Hammer Curl

METCON2:

5 Rounds - 1x Rope Climb + 10cal AAB