Dynamic Effort Upper (speed day)
Strength
Bench Press (@ 75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow )
WOD
“El Toro”
4 Rounds
400m Row
10 KB Thrusters, right arm (45,25)
10 KB Thrusters, left arm (45,25)
**15min time cap
400m Row
10 KB Thrusters, right arm (45,25)
10 KB Thrusters, left arm (45,25)
**15min time cap
Special Strength
3×15 Underhanded Bent Over Row
Special Strength
3×8 Tricep Kick Backs
Special Strength
3×12 DB Upright Row
Midline
3×20 Standing Banded Crunches
Finisher/Recovery
Crossover Symmetry