Lifting: Bench Press and Single Arm Db Bent Over Rows
Bench Press 5x5, using same weight per set
Single Arm Db Bent Over Row 5x5, using same weight per set
Do the dumbbell rows in between bench presses
5 RFT: Ball Slams, Weighted AbMat Sit-ups and Push-ups
5 rounds for time of:
15 Ball Slams, 30/20 lbs
12 Weighted AbMat Sit-ups, 25/10 lbs
10 Push-ups
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