17 September 2016
Saturday 17 September 2016 ''

13719737_1035129433190286_2789483236221613533_o1. Warm-up
Smash / Roll calves
Floss ankles
Then
4 Steady Rounds:
Row 250m
10 Inchworms to Push Ups
30 Double Unders

2. Strength
Find your 1RM Bench Press

3. Met-Con
AMRAP 7 Minutes:
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups/pullups/ring rows

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