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WARM UP

Foam Rolling
Dynamic Stretches

SKILL/STRENGTH

Kate

2x10 @ 15# Bicep Curls
1x10 @ 15# Hammer Curls
3x10 @ 10# Tricep Kickbacks
3x10 Dips
1x10 @ ?# Preacher Curls
1x10 ea arm Resistance Tube Curls
1x10 @ 15# Concentration Curls
3x10 Ab Strap Leg Lift Crunches
3x10 @ 20# Tricep Bar Extensions

Chad

3X10 @ #35 Hammer Curls
3X10 @ #85 Preacher Curls
3X10 @ #80 Tricep Pullsdowns
3X10 @ #40 1 Arm Curls

WOD

"FIRE"
2 laps = 1/4mi
2 laps
30 4ct Mountain Climbers
2 laps
30 Lunges
2 laps
30 Air Squats
2 laps
30 Sit-Ups
2 laps
K 16:05
C 17:16

FINISHER

500m row