WOD
Bro Sesh – Super Set
1) Bench Press
2 x 5 same (curl sets btwn Bench sets)
2 x 4 same
2 x 3 same
2 x 2 same (curl set at end also)
Standing DB curls (alternating)
5 x 8 (each arm/16 total) (work to heavy)
Seriously, good accessory Work for gymnastics pulling movements

2) Bench Tabata
Rx1 115/65, Rx2 85/45, Rx3 65/35
Pick weight that you can move the entire 20 seconds. Try not to rack early.

3)4 Sprints – Intensity!!!
For Time (include rest)
Run 400m
1:30 rest
Row 500/450m
1:30 rest
Bike 1/.9 mile
1:30 rest
Ski 500/450m