A. 

1a) 3x 8-10 reps of DL @ 4010 (rest 60 sec)

1b) 3x 10-12 reps of Neutral grip DB bench press @ 3020 (rest 45 sec)

   Rest 3-4 minutes between 1 and 2 if needed

2a) 3x 8-10 reps of Bulgarian split squat (DB) @ 3110 (rest 60 sec)

2b) 3x 10-12 BW dips @ 3110 (rest 60 sec)

 

Perform the exercise pairs (marked “a” and “b”) as alternating sets. So you’ll do a set of A, rest, then a set of B, rest again, and continue for all the prescribed sets.

 

B.  For time:

100 Wall-ball shots 14/20 lbs

- work 20 sec and rest 10 sec until all reps are completed