June 1st, 2018

FRIYAY

Fitness:

“A. 4 BF Burpee + 3 FS EMOM for 6 min
**Pick a weight thats tough
+
EMOM for 20 min
1 min- 5 Burpee + shuttle run (length of the gym)
2 min- DB FR WL 7 per side
3 min- 10-12 Cal row
4 min- 30 DU or Sled push- no singles”

Competition:

“For time
1k row
100DU
50 WB
25 BBJO
+
For time
21 Cals row
21 PU
15 Cals row
15 PU
9 Cals row
9 PU
**Depending on where you are and your goals you may want to C2B”