Question of the Day: Running or rowing? 

Warm Up 2 X's:

  • 1st round run NJ Ave sprint, 2nd round sprint NJ Ave
  • 10 hollow holds
  • 10 wall pull ups 
  • 10 bandy pull downs 
  • 10 boot st10 rappers
  • 10 empty bar muscle cleans 
  • 5 burpees

Mobility:
2 min each side banded heel cord on 45# plate

Skill:
Every 3 min run a short lap X4

Workout:
3 X 12 bench press -
dynamic effort (@6-7RPE 70%1rm) rest 3 min between sets

Optional cash out 3X8 hanging crunches

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