“September movement of the month re-test”
For Time:
6x 400m
*Make sure to re-test on the same running course as the beginning of the month.
4 Rounds For Quality:
5 Tempo Dips (3 seconds on the way down)
10 Double DB Bent over rows
*use a band on the dips if needed or sub bar dips
3 Rounds For Quality:
20 Alternating DB Curls (10/side)
20 Push Ups
*Quality work at the end of class.