0630 WOD

db press/fly: 2 x 14 x 45, 1 x 10 x 45
db al curls: 3 x 10 x 45
reverse crunch: 1 x 40

0600 WOD

db bench / fly: 3 x 12 x 45
db alt curl: 2 x 12 x 45

0600 WOD

db bent rows: 3 x 10 x 45
db shoulder press: 3 x 10 x 45
reverse crunch: 1 x 40


1700 WOD

Giant set x 3
reverse crunch: 1 x 25
db bent rows: 1 x 25 x 20
db shoulder pressure: 1 x 25 x 20

db shrug: 1 x 25 x 40

0630 WOD

db press/fly: 3 x 10 x 45

db alt curl: 3 x 10 x 45


1630 WOD

C2: Sprint 4

Giant set x 3
hold / reverse ab crunch x 20
db fly (slow) 1 x 10 x 20
db alt curl (slow) 1 x 10 x 20

0630 WOD

DB row: 3 x 12 x 40

Overhead tricep press: 2 x 12 x 40

Slacking on posting but have been doing WOD consistently

0630 WOD

DB press / fly: 

1 x 15 x 40

1 x 15 x 40

1 x 14 x 40

DB alt curl:

2 x 12 x 40