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A1) 3 sets of:
Dumbbell Bench Press x 12 reps @4121
rest 30 seconds before A2
A2) 3 sets of:
Ring Row x 12 reps @4121
rest 60 seconds before A1
DB heavier than last week. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.
Week 3 of 6
B) 4 Rounds For Time:
10 Alternating Pistols
25 Wall Ball Shots
Rx+ is unbroken wall balls and double under. If you break, start that set over.
Modify the pistols to alternating reverse lunges and the double-unders to alternating foot steps or 100 singles as needed.