Some of the gals from CFSS getting their sweat on the assault bike 


Warm up 


front squat 5/0/5 5 rds

6-10 ps single side box step ups with extended leg lift holding weight plate 

The Stepanie for time 20 minute time cap 

S A DB rows  50/35/20/15/12/10 
Burpee slam ball toss over shoulder 
T2B/ beat swings / v sits using dowel on floor