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Warm Up: EMOM 

  1. 200m Row 

  2. 12/9 Cal Bike 

  3. Down and backs 

  4. PVC Pass Thru 

  5. Hollow Rock or Hold 


Performance: 3 Rounds
6/6 KB Front Rack Split Squats
100’ Farmers Carry


AMRAP x 15 Minutes
18 Slam Ball to Shoulder(30/20)
12 Slam Balls Reverse Lunges*
200m Slam Ball Run


Fitness:  3 sets
10 Lat overs 
20 tricep pull downs 
30 sec farmers carry   

Rest 1:00


AMRAP x 7 Minutes
10 KB Sumo DL High Pull
8 Alt. Lunges
6 Tuck-ups


AMRAP x 5 Minutes
10 Russian KB Swings
8 Step Up 
6 Tuck up 

Rest 1:00


AMRAP x 3 Minutes
10 KB Swings
8 Air squats 
6 Tuck-ups
*sub v-ups or sit ups for tuck ups 

Cashout:  Friday Special