Thursday, August 31st

Warmup: 1 mile run

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Body Building: 6 Rounds of: ~ Not for Time

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

row, bike or ski x 3 minutes

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Endurance: Meet at ECF @ 530 am —> ICEBATH Following the workout!

50-40-30-20-10 of

Assault bike,

Ab mat situps

with run 800 meters after each set