Pretty Fly for a White Guy…

ROM Drills, then Dynamic Warm-up followed by:

4 rds of:

10 Barbell lat punches (5 each side, bar + 70#)

10 Supine TRX Rows

10 Hand-release push-ups

10 Heels-to-butt leg curls with heels on med-ball

Strength: DB fly’s 8-8-8-8, superset with plank holds 1:00, 1:00, 1:00, 1:00

MetCon: 3 rds of

10 step fwd/back DB lunges each side (35# DB’s)

10 DB lateral raises (25# DB’s)

10 DB Rows (each side, 80# DB)

-DR 10:57