Strength

Single arm dumbbell bench press

3x10 across left and right

Follow each work set with  

10 W-Y negatives  

 

WOD

3-4 person team relay

18 min AMRAP  

40m sled sprint(20 hi/20 low) 

7 toes to bar

2 rope climbs  

 

Comp HW

3 rounds  

20 ghd sit ups

15 ghd hip extensions

5 glute/ham raise

 

Crossover symmetry

IRON SCAP protocol

 

 

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