“if you ain’t first, you’re last”

week 3 day 5

  • min 00:00 – 15:00
    • 1000m row
    • 50 wall ball
    • 25 burpees to target
  • min 15:00 – 30:00
    • 25 burpees to target
    • 50 wall ball
    • 1000m row

accessory/pump

3 sets

  • 10 db chest flys
  • 15 oh tricep extension
  • 20 db crush press
  • max rep push ups