A. 3 rounds for time:
20 Pull-ups
30 Push- ups
40 sit- ups
50 squats
*2-minute rest between sets. Compare to 02/26/17.

B. Eight (8) efforts 400 meter sprints.
Stay with-in 3-5 seconds of first effort. 1:1 Work:Rest ratio.
*Compare to 06/13/16.

C. Mobility 101 @ 10AM:
Point of Interest: Hip Flexor and Tensor Fascia Latae

D. Strength 101 @ 6PM:
“Back & Bi’s #1”
5 supersets of:
Dumbbell Pull-over x 10 reps
Drag, Barbell Curls x 12
*Increase loads, if able. Rest 3 minutes between sets, not exercises. 
Bonus: abs if we have time in class. 

Post time for part A and loads for part C to Members Area or comments.