morning session
a) 3:00 air-dyne
mobility, random exercises
b) 15:00 amrap- 7 rounds + 1 hand-release push-up
1. 10 hand-release push-ups
2. 15 wall ball shots 20#
3. 20 kb swings 53#
c) 2:00 row cool-down
afternoon session
a) 3:00 air-dyne
mobility, random exercises
b) 3 rounds- 10:51
1. 400m run
2. 20 toes-2-bar
3. 50' walking lunge (front rack) 160#
c) 7:00 air-dyne cool-down
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