Thursday, March 21st

Warmup: 10 minutes of

10 cal ski erg

8 pushups

6 KBS

4 Burpees

2 Forward rolls

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Body Building: Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

**Top of each minute - 5 weighted situps

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Endurance: Meet at ECF @ 530 am

For time:

5xBld, 10 situps,

4xBld, 20 situps,

3xBld, 30 situps,

2xBld, 40 situps,

1xBld, 50 situps