160525 VCCF

Posted: 05/24/2016 in Uncategorized
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WARM UP: 3X: 10 EXPLOSIVE RING ROWS, 10 EXPLOSIVE PUSH UPS

STRENGTH: 5 BENCH PRESS / 10 BENT OVER ROWS EVERY 1:30 FOR 5 SETS

WOD: 4 ROUNDS

25 CAL ROW

25 MEDBALL CLEANS

25′ HANDSTAND WALK

EXTRA: 3X15 REAR DELT RAISES, 3X15 KB SHRUGS, 5 MINUTE STRETCH PECS AND LATS, 5 MINUTE ROLLOUT QUADS AND GLUTES

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