Warm-up: Warm-up for Pay Day Pull-ups
Strength: Payday Pull-ups. Perform a max set of pull-ups RX or with the smallest band possible. Mens doing 50+ or Ladies doing 30+ RX’d will receive a free month at ASCF (must be filmed and judged by Coach)
Timed: 100 Abmat Sit-ups for time
Skill: Push Press
1000m row one time buy in….
Bar balanced Push-up
Bar Facing Burpee