Thursday 10.11.18

plank up downs: 4×8 each arm

banded goodmornings: 4×12

SWEAT:
min 0-10
21-15-9
Calories on the bike
Devil Press (35/25)
TTB/ dynamic sit ups w/plate

min15-25
21-15-9
Calories on the row
Slam Balls
Sit-Ups

min30-40
4 Rounds:
200m Run
10 burpees
__________
CrossFit:
Partner
25 amrap
50/40 cal row
50 devil Press (50/35)
50/40 cal bike
100 db s2oh
600m run
100 kbs (70/53)

(Chest must touch floor/ db must go from ground to over no C+J)

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