October 6th, 2017

FRIDAY

Fitness & Competition:

Deadlift 5 x 3 rest 3 min
Heavier than your 5’s across all work sets
+
EMOM for 16 min
1 min Thrusters 10-12 95/65
2 min C2b PU (comp) 10-12 Burpee Box Step Overs 8 (Fitness)
3 min BB FR Lunge 10-12 (5-6 per leg)
4 min AB/Row/3 Cone Malcolm (35 sec of work)
**The goal was for this to be shorter (duration) but pretty tough each set in terms of the reps.
+
3 sets
Sled push 45’s per side
shuttle run (length of the building)
rest as needed