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Warmup: 4 Rounds of

10 wall balls

10 box step ups

10 jumping jacks

1 dumpster dash

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Bodybuilding Buy-in (flex Friday)

3x Each super set (each couplet should be done back to back with no rest between each movement - only rest between each round)

SuperSet#1: 8 seated dumbbell presses + 8 standing dumbbell high pulls (can use different weights)

SuperSet#2: 8 overhead tricep extension + 8 banded facepulls

SuperSet#3: 8 oly bar bent over rows + 8 standing oly bar curls

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WOD: For Time

10! of

Calorie Row

Deadlift 275/155#

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