“Be so good they can’t ignore you.” –Steve Martin

fri.jpg

Warm Up: Every 2 minutes for 8 minutes: 
200/150m Row 
20 Rope Slam 

 

Optional Strength: Front Squat: 
Build to a heavy 5 set 
5,5,5,5,5

Every 2 Minutes for 8 Minutes: 

  • 10 Box Step Overs 

  • 6/6 Single Arm Russian KB Swings

  • 10 V Ups/ Tuck Up  

21-15-9 

  • Calorie 

  • Ball Slam 

  • Knee To Elbow 

*start the workout with 3 burpees and perform 3 burpee EMOM until completion


Cashout:  Friday Special