Strength:

FLEX DAY

5 Rounds of E3MOM

10 Dumbbell Bench Press @20X2

6 Strict Chin-Ups (bands encouraged, pause at each end)

12 Bicycle Crunches (6 per side – pause at each end)

Workout:

4 Rounds for Time:

500m Row

10 Empty Barbell Standing Shoulder Press (35/45#)

10 Knuckles to Toes