Friday September 30th

A. Five sets of:
Bench Press x 4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6 reps
Rest 90 seconds

B. Two sets for max reps of:
60 seconds of Plank Holds
Rest 30 seconds
60 seconds of Toes 2 Bar
Rest 30 seconds
60 seconds of Rowing
Rest 30 seconds
60 seconds of Burpees
Rest 30 seconds

HERD FIT
2 sets for max reps of:
60 sec Plank Holds
Rest 30 seconds
60 sec of Knee-Ups
Rest 30 seconds
60 sec of Rowing
Rest 30 seconds
60 sec of Burpees
Rest 30 seconds