June 8th, 2018

FRIDAY

Fitness:

“A. 4 BF Burpee + 3 FS EMOM for 8 min
**Pick a weight thats tough
+
EMOM for 20 min
1 min- 3 Burpee + shuttle run (length of the gym)
2 min- DB FR WL 5 per side
3 min- 7-10 Cal Row/AB
4 min- 30 DU or Sled push- no singles
**You may add or take away”

Competition:

“A. FS 5 x 5 @ 33×1
+
For time
60 calorie row
80 wall ball shots
100 double unders
40 calorie row
60 wall ball shots
80 double unders
20 calorie row
40 wall ball shots
60 double unders
Reference 6/23/17”