11/7/17
1. Warm Up
2x 60 sec glute activation/50 cal row/20 hip ext.
4. Bitch Work
3 Rounds:
AMRAP 3 min
Bike 18 cal
max rep ring dips in remaining time
rest 2 min
10/10/10 red band
3. MetCon
800m run
100 Wallball@14#10#
800m Run
Time- 17:06
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