Friday 9/12

a. Three sets of:
Single Arm Kettlebell or Dumbbell Press x 10-12 reps each arm
Rest 90 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

b. Four sets for times of:
Sit-Ups x 10 reps
Pull-Ups x 20 reps
Walking Lunge w/ 20/15 kg plate overhead x 30 steps
Double-Unders x 40 reps
Rest 2-3 minutes between sets