I hope the PM classes got after that one, I know the early morning and 9:30 put up some great numbers.  We got a nice long one for you tomorrow.  If you finish this one put up your time and not put up your number of reps.  Just put your head down and work on this one.  Stagger athletes in to row.  If rowers happen to all be taken on back end complete Assault  Have fun.

A) Coaches Choice

B) Every 1:30 x 8 sets

1st- 30 Sec unbroken Dumbell Bench Press (go light and move consistently)

2nd-30 sec Unbroken Bent over dumbell row (dumbell in each hand)

C) “The Gut Punch”

20 Min Cap

50/40 Cal Row

40 Walking lunges (no load alt legs)

30 Toes 2 Bar

20 Dumbell Thrusters 45/30

10 Ring Muscle Ups (scale to strict pull and dips or 10 challenging ring rows and dips no kipping)

20 Dumbell Thrusters 45/30

30 Toes 2 Bar

40 Walking Lunges

50/40 Cal Row (or 45/32 call assault)