BRING A FRIEND FOR FREE


Published May 17, 2017


Strength/Conditioning:
1a) Strict press: 3 x 5+
1b) Incline bench supported row: 3 x 12

2a) Alternating DB press: 3 x 10e
2b) Strict ring row (feet elevated if possible): 3 x 12
2c) Bent over rear DB delt fly: 3 x 15

3) Teams of 3

AMRAP 10
Prowler push x 150' (high/low) AHAP
KB X-walk x 300' (150' L/ 150' R)

-rest 1:00-

AMRAP 10
Sled drag/pull x 150'
Run x 200m


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