September 29th, 2017

FRIDAY

Deadlift 5 x 3 rest 3 min
Heavier than your 5’s across all work sets
+
EMOM for 16 min
1 min Thrusters 8-10 95/65
2 min C2b PU (comp) 8-10 Burpee Box Step Overs 5-7 (Fitness)
3 min AB/Row/3 Cone Malcolm (35 sec of work)
4 min T2b 5-7
**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