Warm-up: 1000 Meter Row with Mobility
Backsquat 3X5 with 0:30 Situps and 0:30 Pushups in between sets
Benchpress 3X5 with 0:30 Burpees and 0:30 Air Squats in between sets
WOD: “Samuel Gompers”
5:00 minute Row for Max Distance, the 3:00 of 10 Wallball AHAP and 4 Burpees
Use the Assault Bike for extra pain!