Thursday, March 14th

Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

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Body Building: Super Set x 5 Rounds

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

+++++++++++++++++++++++++++++++++

WOD: 12 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

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Endurance: Meet at ECF @ 530 am

30 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

with both partners running around the building after each round