Friday
Warm-up
Warm-up
1 ROUND
10 Jumping Jacks
10 Scap Pull-Ups
10 Air Squats
10 Jumping Jacks
10 Scap Pull-Ups
10 Air Squats
Into
1 ROUND
8 Toe Touch Jumping Jacks
8 Tuck Ups
8 Jumping Squats
Into
1 ROUND
6 Up-Downs
6 Kip Swings
6 Front Squat + 6 Strict Press
Strength
Thruster (3 Attempts at a 10-Rep)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper Back / Shoulders
2:30 Lat Distraction (R)
2:30 Lat Distraction (L)
5:00 Foam Roll Upper Back / Shoulders
2:30 Lat Distraction (R)
2:30 Lat Distraction (L)
(No Measure)
(Score is Heaviest Weight)