1.] Strength
3 x SS’s:
(8) Bent Over Rows (heavy)
(8) Pull Ups (c2B if you are able)
-Rest 60 sec b/w supersets.
2.] Work Capacity
5 RFT:
(15) Burpees
(15) American Swings (53/35)
*AMINALS perform 20/20 reps.
3.] Finisher
2-3 GS’s:
(20) Supine Bridge Ups
(20) Side Plank Knee to Chest (bottom leg)
(20) Plank Crossover Knees to Elbows
La La WO!

![Gordon [OHS]](http://edgefithq.files.wordpress.com/2011/10/photo1.jpg?w=224&h=300)



