Tuesday, September 6th

Warmup: 3 Rounds of:

200 meter row

10 pushups

30-45 Second Plank hold

10 GHD situps

10 Banded Scap pulls (each arm)

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Body Building: 3 Rounds ~ Not For Time:

Bench Press x 8

Single Arm Seated DB Press x 8,

Single Arm DB Row x 8,

20 DB Russian Twist on Bench,

Single Arm DB Bench,

DB Pullovers x 12

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Endurance: Meet at ECF @ 530 am

10 Rounds of:

200 meter row + 200 meter run ~ (rest = work)