Monday November 9th

Nov 8

A. Three sets of:
Bench Press x 3 reps @ 20X1
Rest 60 seconds
Barbell Ab Roll-Outs x 6 reps
Rest 60 seconds

B. Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Burpee Box Jump-Overs (24/20)

HERD FIT
3RFT
200m Run
15 Ring Rows
5 Burpee Box Step UPS