11/4 Friday
Dynamic WU
Movement prep A
Elasticity
Power/Plyo C
Wod
A1. Wtd Dips @ 30X0, 4-6 reps x 3 sets, 120 sec
A2. Barbell Row @ 31X0, 4-6 reps x 3 sets, 120 sec
B1. Flat Bench DB Press @ 41X1, 6-9 reps x 3 sets, 90 sec
B2. One Arm DB Row @ 21X1, 7-8/arm x 3 sets, 90 sec
C. Shoulder Width Push-ups @ 10X0, AMRAP x 2 sets, 3 min