CrossFit

STRENGTH/SKILL
1. Bench Press: Close grip: 8-6-4-2. Rest 90s.
2. Ring Pull-ups: 4 x 5. Rest 60s.
3a. Bent Over Row 
3b. Tricep Pushdown 
3c. Lateral Raise 
METCON
Double Alternating Tabata: 4 x 20s on/10s off:
Side Plank (alternate sides each time – 2 sets total on side)