Thursday, August 29th

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: 3 Rounds ~ not for time

hollow rock x 20

superman x 20

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WOD: 50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

with run around the building after each set