Sunday, September 8

Row/Bike/Run 3:00min :45 Active Spiderman :45 Active Samson :45 Pigeon (each leg) :45 Arm circles

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Metcon (AMRAP - Rounds and Reps)

25 Min AMRAP: 600m Run/Row 60 Situps 50 Slam Balls 40 Ring Rows 30 Pushups 20 Goblet Squats 10 Tire Flips 5 Wall Climbs

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