fri.jpg

Warm Up:  Down and Backs

2 Rounds

  • :30 Goblet Squat Static Hold
  • :30 KB Supported Dead Bugs
  • 15 Banded Good Mornings

 

3 sets:  5 weighted pull ups or 10 Heavy pull downs   

 

EMOM x 21 Minutes

  1. 30 seconds ball slam 
  2. 30 seconds Calorie  
  3. 30 seconds Weighted Step Up

 

Cashout:  Friday Special