Thursday, Dec. 15, 2016

Warm up
200 rope turn
20 lunge steps with twist
20 knee hug
20 pvc good morning
pvc passthru
leg swing

1. run 1 mi for time

2. 3 rounds for time
500m row
rest 1min
40 air squat
30 abmat sit up
20 push up
10 pull up
rest 1min