September 28th, 2018

FRIDAY!

Firness:

“4 sets
sled push
400m run
rest as needed
+
4 sets
Malcolm
5-7 Strict Pullups
+
4 sets
10 Barbell Curls
10 Pushups @ 3010
10 Standing Tricep Extension
10 SA DB Tricep “”Kickbacks”””

Competition:

“EMOM for 6 min of the following
5 Thruster 115/75 + 5 BF Burpee
+
5 OHS 115/75 + 5 C2B PU
+
7 Burpee Box Jump Over
** Please remember movement quality is the most important
**Rest as needed to complete UB and for the best movement quality
**You may add reps”