Warmup
Row 20 Cal
3x10 Double Unders
3x10 Pushups
3x10 Wall Balls
Strength
5-3-1 Bench press (65-85%)
3x max sets russian dips
WOD - Ghost
6 Rounds
1 min of each:
Row Cals
Burpees
Double Unders
Rest
Warmup
Row 20 Cal
3x10 Double Unders
3x10 Pushups
3x10 Wall Balls
Strength
5-3-1 Bench press (65-85%)
3x max sets russian dips
WOD - Ghost
6 Rounds
1 min of each:
Row Cals
Burpees
Double Unders
Rest