Workout: 1

4 Rounds of

3 Minutes to find Cals on row/dyne/erg

1 Minute rest between each round.

Workout: 2

10-9-8-7-6-5-4-3-2-1 Back Squats RX(135lb./95) **off rack**

10 Push Ups

10-9-8-7-6-5-4-3-2-1 Overhead plate sit ups (25lb./15lb.)

Extra Credit: 2-3 Rounds

40 Tempo Plate Twist

30 Weighted Hollow Rocks

20 Reverse Hypers or Back ext.