11.22.16

Your warm up that you have or…

5 min row+5 min shuttle run x 100′ +5 min bike

A) class

B) 10-9-8-7-6-5-4-3-2-1

sumo deadlift 315/205

Bench press 265/135

C) 6 mile bike

Sprint the last .3 of each mile. 24+/21+mph

D) weakness