FRIDAY 9/22/17

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A) 5 Rounds:

30 sec - Kipping Pullup ( 5-12 reps) 30 sec - Pushup (5-15 reps) 

30 sec - Abmat Situp (10-15) 

30 sec - Air Squat (10-15reps) 

rest 1 min  - minimal transition time to each station

B) Bench Press @20X1

3-3-3-3

C) KB Windmill 10 per side

Rest 1" between sides for 3 sets

SATURDAY 9/23/17

THURSDAY 9/21/17