Friday AM Session
A) 3 Sets:
1 Min AD
rest 30 Sec
1 Min Burpee BJ Overs (24/20)
rest 30 Sec
1 Min Row
rest 30 Sec
1 Min Walking Lunges
B) 5 Sets:
20 Sec L-Sit on Rings
rest as needed
PM Session
A) CGBP @31X2 – 5,5,4,4,3
All tough Sets
B1) 5 Tough Strict Press @31X1
rest 30 Sec
B2)
3-5 Kipping HSPU to a small deficit @40X!
rest 30 Sec
B3)
50 FT Heavy WEighted Seated Sled Pulls
X 3-4 Sets – rest 2 mins
C) 4 Sets:
300/250m Row
8 Ring Muscle Ups – Aim for only one break on the Rings
5 Squat Cleans (155/105)
rest 2 mins
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