10/13/2016

A1. Dumbbell Z Press x 8 reps rest 1 minute
A2. Landmine Row x 6/arm rest 1 minute x 4 sets
B. Overhead Squat 5-5-5-5-5 @ 3111 tempo rest 2 minutes
+
3 rounds:
30 Calorie Assault Bike
20 Thrusters 45# (must be unbroken)