LIFT

Dynamic Effort Upper

Push Press 2 x 10 @ 55%

WORKOUT

Performance

12 Min AMRAP

Run 200m

Then 3 rounds of:

5 Pull Ups

10 Push Ups

15 Squats

Fitness

12 Min AMRAP

Run 200m

Then 3 rounds of:

5 Body Rows

10 Push Ups

15 Squats

THROWBACK THURSDAY

Albany, NY Regionals 2009

Regionals 2009, recognize anyone?