9AM: CrossFit Class

Warm-up:

Coaches Chocie

Strength:

1) DB Bench Press
3×10-15

2a) Alt. DB Curl + Press (AKA: Arnold Press)
3×8-10ea

2b) Plank pull (AKA: Australian Pull-up)
3×10-15

2c) Banded Pull Aparts
3×20-25

Conditioning:

AMRAP 13min
15/12 Cal Row
100ft Walking Lunge
200m Run

10AM-12PM: Open Gym

BECOME A PRO AND AVOID FAILURE IN THE KITCHEN.