Sunday, July 7th, 2019

Support your fellow Bytown athletes by donating!

Support your fellow Bytown athletes by donating!

Strength

5 Rounds:
100’ Sandbag Carry
3-5 Weighted Dips
5-8 Barbell Curls
*Rest as Needed Between Sets


Conditioning

Row
100m-200m-300m-400m-500m
*Rest 1:1 Between Sets
(Rest the same amount of time as your row)

Dan Shrum