Strength

Single arm dumbbell bench press

3x10 across left and right

add 2.5#s to last week

Follow each work set with 

10 W-Y negatives

 

WOD

3 rounds

15 overhead squats 95/65

15 toes to bar

15 burpees

 

Comp HW

4 rounds for time  

40 calories assault bike

rest 2 minutes

 

Crossover Symmetry

IRON SCAP PROTOCOL

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