CrossFit and Personal Training

3 rounds of:

• :30 s assault bike
• :30 s row
• 10 squats
• 20 arm circles
• 20 mountain climbers

Complete in any order:

• DB bench 5 X 10 @ AHAP
• Strict chin up  5 X Max Reps
• Empty Barbell Curls 5 X 10 @ AHAP
• Barbell Skull Crushers 5 X 10 @ AHAP
• DB hammer curls 5 X 10 per hand @ AHAP
• Strict Dips 5 X Max Reps

**at any time during this work, you will perform 3 efforts of a max front plank hold