10/16

A. Dumbbell bench press, 8-10 x 3; rest 2 min 

20# (10) for all.

B. Weighted russian twist, 12-16 x 4; rest 1 min 

10# (16) for all. 

+

10 burpees 

10 box jumps 

1200 m bike 

rest 1 min 

x 4

Round 1: 3:40.3

Round 2: 3:35.5

Round 3: 3:28.3

Round 4: 3:30.9 

+

Three way banded hamstring stretch

90/90 pec stretch