Thursday, September 22nd

Warmup: 12 minutes of: 300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building Day:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

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Sellout: 10x 10 Calorie Assault Bike (Rest = Work)

Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes:

Minute 1: Jumping lunges x 20,

Ski Erg x 10/8 Calories,

Banded Toe Touches x 30