8/28

A. Standing single sided push press, 6-8x4; rest :10 sec/rest 2 min 

15# (8), 20# (6), 20# (6), 20# (6). 

B. Seated triangle attachment row, 8-10x3; rest 1:30 

70# (8), 70# (8), 70# (8). 

+

3 RFT: 

Row 400m
60 single unders
20 alternating anchored sit ups 

Total time: 9:36.0

Round 1: 3:15.4
Round 2: 3:20.3
Round 3: 2:59.9

+

Seated legs extended forward fold stretch

Seated. butterfly stretch

Thread the needle stretch