Tuesday

Pre WOD

Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

WOD

Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calories of Assault Bike
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.