cf.jpg

Warm Up: 

  • 400m Row 

  • 200m Jog 

  • 100 Jump Rope 

  • 50 Plank Shoulder Taps
    :25 Hollow hold 

  • 12 KB Deadlift (light) 

  • 6 Kb Press 


Performance: 3 Rounds For quality 
8/8 SA DB Arnold presses
8/8 SA DB bent Over rows


AMRAP x 16 MINUTES

  • 21 Russian KB Swings

  • 15/ 12 Cal bike

  • 9 burpees


Fitness: 1 Round
4:00 Stations
1:00 Rest b/t Stations

Station 1 AMRAP 

  • 10 DB Ground to OH

  • :20 Plank Hold


Station 2 AMRAP

  • 10 Up Downs

  • :20 Farmers Carry 


Station 3 AMRAP

  • 10 Sit Ups

  • :20 Flutters 

Station 4 AMRAP

  • 10 Push Ups

  • :20 plank Hold


Cashout:  Friday Special