A. Five super sets:
Seated dumbbell shoulder press 8-10 reps
Pendlay row 8-10 reps
*Choose your weight that allows for 10 repetitions on the first round.
B. ROMWOD
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WOD: Friday
AMRAP in 6 minutes:Bike 12/10 calLunge x 20 Rest 2 minutes AMRAP in 6 minutes:Row 12/10 cal10 Toes to bar Rest 2 minutes AMRAP in 6 minutes:Shuttle run x 12Deadball over shoulder x 6 Rest 2 minutes