Friday


Warmup

4 mins Double Under practice
Run 400m
4 mins Double Under practice

Part 1
Barbell Complex – 15min for Quality

RX: 65#, 45#
(Every 3 Rounds: Guys add 20#, Ladies 10# until you can’t add weight anymore)
3 Deadlift
3 Hang Clean
3 Front Squat
3 Push Press
3 Back Squat

Part 2
Partner Row Off – 12 mins
1 min alternating intervals for max cals

Cooldown
5 Mins strapless row, dyne slow pace while discussing your new favorite song

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