Happy Friday

Warm Up: 

• 400m or down and backs 

• 2 Rounds: 

• 10 Ball Slam (light) 

• 10 Slam Ball Squat 

• 10 Slam Ball Cul 

• 10 Slam Ball Press

Performance: 
Strength: Front Squats: 2-2-2-2-2 
*increase load every set 
*rest as needed between sets 

Fitness: 
3 sets: 
12 Alternating Reverse Kb Lunges (goblet or double front rack) 
8 assisted pull up or ring row 
-rest 1:00-

6 Rounds:

• 100m Run 

• 5 one Arm DB Push Press (40/25) 

• 10 Renegade Rows

• 5 one Arm DB Push Press

• 10 Goblet Squats (53/35)  

Cashout: Friday Special