Thursday 4/2

Fitness:

Strength:

A1. Bench Press

4 reps x 4 sets

A2. DB Bent Over row

6 per arm x 4 sets  

A3. Hollow body hold 

30 second hold x 4 sets 

Wod:

12 minute Amrap

15 wall ball

12 box jumps w/step down 24/20

9 ring rows

Performance:

Strength:

A1. Bench Press

4 reps x 4 sets

A2. DB Bent Over row

6 per arm x 4 sets  

A3. Hollow body hold 

30 second hold x 4 sets

Wod:

12 minute Amrap

15 wall ball

12 box jumps 24/20

9 pull ups