22 July

A.M

DB Bench
45# x 16
50 x 17
55 x 15
65 x 12
70 x 10

Hammer curls
40# x 12
40 x 12
45 x 8
50 x 5

Dips
10-10-10

P.M
3 rounds of
90 seconds ME row
90 seconds rest
90 second AMRAP
-----5 Burpee pullups
-----10 box jumps
90 seconds rest

REST 5 Min
6 rounds of
200m run
15 KB swings
90 second rest