Tuesday

E2MOM for 20min Complete:

  5 Decline Bench Presses

10 Supine Ring Rows

Alternate b/n movements every 2min

5 Sets of each Movement 

Plank Ladder

Monday

21-15-9 Reps for TIME:

 DB Thrusters 

 DB Snatches

Rest as needed, then…

4 Rounds:

 10 GHD Situps 

:45 Bar Hang

 Max Ring Hold

Former Georgia police officer dead after saving 5 in beach rip current