WOD - Pull

• superset
• chin ups - 3x5 (20)
• bb rdl - 3x8 (190)
• superset
• concentration curls - 3x8 (22.5)
• db rows - 3x10 (62)
• cheat shrugs - 3x12 (225)
• superset
• t-bar rows - 3x8 (75)
• ghr - 3x10
• pull downs - 3x12
• supermans - 3x15

WOD - Push

• superset
• squat - 3x5 (205)
• sotts press - 3x8 (22.5)
• superset
• push ups - 3x8 (5s)
• pistol squats - 3x10 (trx assisted)
• tricep push down -3x12 (bands)
• superset
• underhand flies - 3x10 (15)
• leg extensions - 3x12
• calf raises - 3x15

WOD - Pull

• superset
• rack pull - 3x5 (355)
• ghr - 3x10
• superset
• inverted row - 3x8
• face pull - 3x10
• db pull over - 3x12 (45)
• superset
• incline curl - 3x8 (25)
• pull up negative - 3x10
• shrugs - 3x12 (155)
• good morning - 3x15

WOD - Push

• superset
• ohp - 3x5 (105)
• bulg split squat - 3x8 (30)
• superset
• db incline bench - 3x8 (40)
• bb hack squat - 3x10 (145)
• tricep extension - 3x12 (bands)
• superset
• lateral raise - 3x8 (20)
• leg extension - 3x10 (bands)
• push ups - 3x12
• calf raises - 3x15 (each) (24s)

WOD - Pull

• superset
• chin ups - 3x5 (15)
• bb rdl - 3x8 (185)
• superset
• cheat shrugs - 3x8 (225)
• db rows - 3x10 (50)
• curls - 3x12 (trx)
• superset
• hammer curls - 3x8 (25)
• t-bar row - 3x10 (75)
• pull down - 3x12 (bands)
• supermans - 3x15

WOD - Push

• superset
• squat - 3x5 (195)
• sotts - 3x8 (20)
• superset
• dips - 3x8 (15)
• skater squats - 3x10
• tri push down - 3x12 (bands)
• superset
• landmine press - 3x8 (25)
• db underhand flies - 3x10 (15)
• leg extension - 3x12 (bands)
• calf raises - 3x15 (each) (24s)