Wednesday - 9/30/15

Pre Warm-up:
3 Sets
10 Reg Shoulder Rolls
10 Reverse Shoulder Rolls
20 Trunk Rotations

Workout:
A.) A.) 5 Sets Of:
3 Sec Chin Over Bar Hold (No Bands) + 3 Sec Negative x 3 Reps
-OR-
3 Sec Top Of Ring Row Hold + 3 Sec Negative
w/ 3 Weighted Ring Dips After Each Set

B.) In Teams Of 2
15 Min AMRAP
ALT Rounds
10 Over Head Reverse Lunge (45/25)
10 Plate Ground To Over Head