Friday
AM Session 6-7 Sets:
250m Row
10 KBS (70/53)
10 BJ Overs
rest 2 mins – mix and match every set
PM Session
1 10 Clapping Push-Ups – 15 Sec Rest
2 Heavy Push Press + 2 PJ – 15 Sec Rest
10-12 Pull-Ups
X 3 Sets – rest 2 min
2 2 Rope Climbs – 15 Sec Rest
5-7 Weighted strict Pull-Ups – 15 Sec Rest
6 Strict + 6 Kipping HSPU
X 3 Sets – rest 2 min
3 For Time:
120 DU
60 WB (20/14)
30 C2B
120 DU
4 15 Min EMOM
10 GHD Sit-Ups
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