Tuesday, December 5th

Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

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Strength: Establish a 1 Rep Max Push Press

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WOD: 12 minute amrap:

5 pullups,

10 pushups,

15 wall balls

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Endurance: Meet at ECF @ 530 am

24! by 2:

Calorie Assault Bike,

Ab mat situps

***with run around the building after each set