Workout of the Day

Front Squat
5-5-5-5-5

3 person team Airbike challenge
As many cals as possible is 10 mins

Extra Training
Weighted Hip Extension 3x20 

Pull-ups
4 rounds for reps

20 seconds on/40 seconds off
*must stay on pull-up bar during 20 seconds work

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account