Wednesday 6-23-21

5x5 bench press - 4 sec eccentric and a 2 sec hold at chest 

10 ring dips between sets

Wod - 9-15-21

Renegade rows 2x50/35 -pu row l/a row r/a = 1 rep 

Russian kb swings 70/53

Farmer carry Walking lunges 2x50/35 LL/RL= 1 rep

“Wisdom consists of the anticipation of consequences.” Norman Cousins