Friday 8/14

This Saturday beginning at 11am: CFGP Family Rafting and Potluck (click for the details)

A. Six sets of:
5,3,1,5,3,1 Weighted Dips
Rest 30sec
8,8,8,8,8,8 DB External Rotations/arm
Rest 30sec
3,3,3,3,3,3 KB Windmill’s/arm
Rest 30sec

B. For time: (15min time cap)
500m Row
20 Hand Release Push-Up’s
30 Russian KB Swings
400m Run
10 Hand Release Push-Up’s
15 Russian KB Swings
200m Row