Friday 160708

Warm-Up:
10-8-6-4-2
DU's x 2; SU's x4
Walking lunges
Dislocates
Situps
Push-Ups

Strength:
A. E3MOM 15:00(5 sets): 

Bench Press x 3-5 

Rest :20 

Heavy Kettlebell Swings x 15-20 

MetCon: 

AMRAP 10:00 

10 Ground to Overhead 

100 Meter Row 

10 Ring Dips 

100 Meter Run 

Accessory: 

Two sets of: Single-Arm DB/KB Row x 8-10 @ 2111; Rest as needed