WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
1RM RING DIP

WOD:
1.5 MILE RUN OR 3000M ROW OR 3 MILE BIKE
50 WEIGHTED SITUPS WITH PRESS 35/25
400M RUN OR 500M ROW OR .5 MILE BIKE

COOL DOWN:
INSTRUCTOR LED