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Warm up:  

  • 400m or down and backs 
  • Lateral band walk down and back 
  • 20 Squats with band around knees 
  • PVC Pass Thru 
  • 1 Minute bike @ 50 - 70 RPM 

 

Performance:
Back Squat 5 x 5
*work to a heavy 5 and hit 5 reps EMOM of that weight 

 

21-15-9

  • Push Press (#115/#75)
  • T2B
  • 400m Run

 

Fitness: 5 rounds

  • 5 Db Front Squats AHAP 
  • 10 Lateral Overs

21-15-9

  • Db Push Press or Incline bench
  • Knee to elbow 
  • 400m 

Cashout:  Friday Special


Strength Training: 

  • Reverse Curls (Use Barbell) = 4 x 8

  • Concentration Curls = 3 x (8/8)

  • Close Grip DB Bench = 4 x 8

  • Reverse Grip Triceps Pushdown 3 x 15