Monday, September 23rd

Warmup: 3 Rounds ~ not for time

Row x 20 Calories

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: Super Set x 4 Rounds

1A: Sumo Deadlifts x 6

1B: Reverse Hypers (weighted) x 8

1C: Prowler Pulls x Length of Green

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WOD: For Time

50-40-30-20-10 of

Med ball Deadlifts 30/20#

Ab Mat Situps