Reminder: We have a packed schedule in the upcoming months, so get ready!! If you haven't already registered as an athlete or volunteer for the "Fall Brawl" please do so, if you would like to participate! Registration increases on 8/12/17 and that is the deadline to guarantee an event T-Shirt Make sure you Register HERE! Make sure to use the Promo Code: Local17 for the discount, there are only a few more spots available

BackSquat 3×7 (70-75%)

3 Sets of 500m Row Intervals
-Rest 2-4 mins in between efforts

3 sets of 40/30 Cal Assault Bike Sprints
-Rest 2-4 mins Between Efforts

-modify AB cals as needed

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