Warm Up:


10 Empty Barbell Strict Presses

10 4-Way Deadbugs

10 Ring Rows

Upper Body Push:

Incline Bench: 2 Warm Up Sets, Find Working Weight: 3 X 4

Stop One Inch From Chest, Never Come Off Tension

Add Weight to 09/21

Bootcamp: Use DB's and Perform Incline Bench As Normal


In 12 Minutes, Row 2000 M

w/ Remaining Time, Max Rounds:

10 Slam Ball Presses

10 Slam Ball Slams

60M Front Rack Slam Ball Carry

Auxillary Work:

DB Flat Bench: 5 X 8

DB Decline Bench: 4 X 8

Post Results to SugarWOD!