A. “Roundabout”
For Total Time:
21 Shoulder to Overhead (135/95)
800 meter Run
Rest 2:00 minutes
15 Shoulder to Overhead (155/105)
600 meter Run
Rest 2:00 minutes
9 Shoulder to Overhead (185/115)
400 meter Run

Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)

22:00 Cap Including Rest

B. Accessory Work:
Banded plank rows 3 x 10
Dumbbell Curls 3 x 10
* do these as supersets

C. Assault Bike Challenge
30 Calories for Time