A.1 Close Bench Press 4,3,2,4
A.2 Seated Banded PVC Rows 4 x 15 reps

Alternating Tabata 6 rds (20 secs on/10 rest)
Rope Slams
Pushups
1-arm Farmers Hold (70/53)
Hollow rock hold
1- arm Farmers Hold *Opposite arm
*Dont worry about your score today!

 

Endurance Thursday

10 rds of:
1 min Row
rest 30 secs
1 min AB @ steady effort
rest 30 secs
1 min Farmers Walk @ tough weight
rest 30 secs