Friday
AM Session 7 Sets:
15 Burpees
300m Row
rest 90 sec
PM Session
1 15/12 Cal Row
1 Min AMRAP Strict HSPU to a deficit
X 3 Sets – rest 2 min
2 5 HEAVY Push Press
1 Min AMRAP Strict C2B Pull-Ups
X 3 Sets – rest 2 min
3 5 Sets:
8/5 Slam Balls Over Shoulder (100#)
50 DU
25 Push-Ups
15 DL (185/125)
8 PC (185/125)
rest 2 mins – Mix and match every set
4 14 Min EMOM
10 GHD Sit-Ups
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