A. Dumbbell bench press, 8-10x3; rest 2 min
20# (10).
B. Weighted russian twist, 12-16x3; rest 1 min
14# (12).
+
8,7,6,5,4,3,2,1
Ring rows
Box jumps
Bike for cals
WOD total time: 10:14.4
**Did round of 3 twice. So an extra round of 3 in the total 8,7,6,5,4,3,3,2,1
+
Three way banded hamstring stretch
90/90 pec stretch
Calf/achilles stretch
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