20.12.16

For Time:
1000m Row
5 min Time Cap

Rest 5 Minutes

For Time:
50/35 Cal. Assault Bike
5 min Time Cap

Rest 5 Minutes

For Time:
1000m Run
5 min Time Cap

Rest 5 Minutes

For Time:
400 Double unders
5 min Time Cap

Shoulder Work:
2 Rounds of
Side Plank Reverse Fly 10x/side
V-Flys on bench 15x
Band Pull Apart 20x