Week 9(of 12), Day 50

A. Build
A1. Bench Press – 5-5-5-5; increasing to a heavy 5
A2. Banded Single Arm Split Stance Row – 10-12 x 4 sets, Black or purple band; Hand Holding the Band is the same side as leg that is back, attach ring to the band as handle.

B. Condition
AMRAP 11
100 Dubs
21 Burpees

*You may run 200 meters instead of jump rope

Alpha – As written
Bravo – 50 Dubs, 21 Burpees
Charlie – 150 Singles, 21 Burpees
Delta – 100 Singles, 15 Burpees