`

Warmup: 5 Rounds of

10 pushups

10 PVC Pipe pass-throughs

10 banded pull aparts

10 meter bear crawl

+++++++++++++++++++++++++

Body Builder Buy-in: 4x (this is to be done as a superset - meaning back to back to back - then rest between each round)

10 Standing Alternating Dumbell Curls (5 on each arm)

10 Bent over Dumbell Flies

10 Single arm Dumbell Row (10 on each arm)

+++++++++++++++++++++++++++

WOD: 4 Rounds for Time

15 Calorie Row

15 Thrusters 95/65#

Comment