Tuesday

WOD

Warmup:
3 Sets
30m Dual Kettlebell Rack Carry
15 Banded Clamshells/side
15 Scapular Push Ups

A1) Dumbbell Bench Press

30X1; 6-8reps x 1 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

A2) Single Arm Dumbbell Row

2111; 6-8reps/arm; rest 90sec x 3 sets

B1) Supinated Ring Row

21X2; 6-10reps; rest 60sec x 2

B2) Forearm Plank

Wtd with plate on back – 45sec unbroken; rest 60sec x 2

C) 4 Sets Not for Time

40sec Wall Sit Goblet KB Hold
12 Diamond Push Ups @ 2111 tempo
rest as needed between sets