Wednesday 12/26/18

A) Coaches Choice Warm-Up

B) 3 Sets
Handstand Rower Compression x12-15
Ring Push-Up x6-8 @53×1
+
6 Sets
Dragon Flag Hold x10 sec
rest 20 sec

C) 500 m Row
50 Squats
35 Deadlifts (225/145)
35 Push-ups
20 Burpee Pull-ups
20 Cal Assault Bike