Warm Up
Strength
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Between each set:
Alternate Db Bench Press 5x12
Workout
All The Dumbbells
AMRAP 15
15 Db Floor Presses 20/15
15 Db Deadlifts
15 Burpees Over Db
15 Db Front Squats
15 Db Hang Clean & Jerks
Hero
COE
Ten rounds:
•95/65 pound Thruster, 10 reps
•10 Ring push-ups