Friday 7/19

Strength

2 Rounds; 1:00 at Each Station

1) Max Duration Chin over Bar Hold
2) 15 Bent Over Rows (empty bar or light weight)
3) Dead Hang from Pull Up Bar

Every :90 for 12 Minutes

1 Set of Strict Pull Ups

Every :90 for 15 Minutes

5 Heavy Push Presses

Conditioning

10 Minutes on air assault bike or rower, easy pace

Chad Sowersby