Wednesday, October 15 2014

A. Weighted Ring Dips 3 – 3 – 3 – 3 – 3
B. NFT – 5 Rounds (working form/ROM)
7 Strict Pull-ups
5 Strict Press (Athletes choice- challenge themselves)
*when completed with B, start a running clock:
C. 4:00 Max Weighted Lunge Steps (45/25)
D. Cool down – 2-3:00 easy Row