SATURDAY 11/26/16

WARM UP:
650m Jog (to street railing at river and back)
30 cal Row/Ride
Group Dynamic Warm-Up

A) 3 Supersets Of:
20x Renegade Rows w/ Dumbbells
1 min M.E. DB Strict Press
*Use same DB Weight for both movements

B)20 min Partner AMRAP:
6x Cal Airdyne
6x C2B Pull-Ups
*Partners work at the same time and alternate stations. Partners must start each transition at the same time.

COOL DOWN:
650m Walk
30 sec Downward Dog
30 sec Cobra
30 sec Childs Pose
90 sec Shoulder Distraction w/ Band