Aug 20, 2018 Posted on August 19, 2018 by glennstake a) WARM UP: Row for 2 mins 3 sets of: Assault Bike x 20 seconds 10 Goblet Squats :20 sec side plank R :20 sec side plank L 10 banded pull aparts with a 3 sec hold b) STRENGTH: Superset 4x – 20 banded hamstring curls Superset directly into: 10 ring rows – elbows high c) WOD: For time: Run 800m 15 Chest-to-Bar Pull Ups 20 Ring Dips 15 Chest-to-Bar Pull Ups Run 800m Share this:TwitterFacebookLike this:Like Loading...