Sunday September 13, 2020

“Real growth is when you start checking and correcting yourself.”

Primer: 3 Rounds:
30 Banded Pull Aparts 
30s Prisoner Superman Hold 

AMRAP 7: For Quality
5 Tempo Push Ups
6 Hollow Hold 4 Count Flutter Kicks
7 Strict Pull Ups or Pendlay Row 

3 Minute Rest 

AMRAP: 7 For Quality
10 Tempo Good Mornings 
10 Single Leg Glute Bridges 
10 Single Leg Step ups 

3 Minute Rest 

4x250M Row or 15/12 Cal Bike – 90s rest between rounds
rest is based off the last person to finish.