Back to the RAC

FINALLY BACK after quite the hiatus.

Warm Up

Foam Roll
250m row
K slam balls
K TRX

Skill/Strength

K Push Press
5 x 5
50/60/70/80/85#

C Hammer Strength Iso-Lateral Incline Press
5 x 10
45/80/90/95/100# (ea arm)

Supersets
Bench Crunches

Bicep Dumbbell Curls
K 3 x 7
15/17.5/20#
C  8@ 40#, 8@45#
Pulley Bicep Curls 5@50#, 5@50#, 3@60#

WOD

"Armed"
21-15-9
TRX Rows
Rope Slams
K KB SDHP #30
C Sit-ups *shoulder issue
K 4:54
C 5:20

Finisher

50 sit-ups
K 1:35