September 10, 2018



3 Sets of:

Seated Strict Press x 10 reps

Strict Pull-ups x 10 reps

Rest as needed





            30 Minute AMRAP:

            Max Rep Calorie Assault Bike

            Max Rep Calorie Row

*Start out on either the rower or assault bike. Switch every 5 minutes (3 sets on each the rower and bike). Every time you switch you must complete 15 Burpees before starting. Begin the workout with Burpees (90 total for the workout).