9/20

A. Bent over barbell rows, 8-10 x 3, rest 2 minutes

35# for all. 10 each time.

B. Seated dumbbell single sided press, 6-8 each arm (weak side first)x4, rest :30 sec/rest 1:30

10#. 8 each time.

C. weighted russian twist, 14 alt x 3, rest 1 min

12#

+

3 RFT
12 Goblet walking lunges 26#
20 cal assault

Round 1: 3:29.1
Round 2: 3:55.7
Round 3: 3:25.9

+

:30 coach
Thoracic opener