WARM UP

1 mile run

SKILL

FOLSOM:
N/A

ROCKLIN & SACRAMENTO:
EMOTM 10:00
3-5 butterfly pull up attempts

WORKOUT OF THE DAY

FOLSOM:
50-40-30-20-10
Alternating dumbbell snatch
100 stroke swim

ROCKLIN & SACRAMENTO:
50-40-30-20-10
Alternating dumbbell snatch
Calorie row