2022-07-07 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. work to a ORM benchpress
10x45, 8x95, 6x105, 4x135, 2x155, 1x175

B. 3 rounds, not for time
{
8 Ring Pushups
8/side DB row with banded tricep extension 25#
}

C. 3 rounds, not for time
{
10 barbell glute bridge 95#
10/side box stepups 24"
10 banded side-steps each way
}

D. 3 rounds, not for time
{
5 dragon flag negatives
8 situps
}