Warm Up:
- Row 400m
- Jog 200m
- Bike 12/9 Calorie
- Prowler Push
Performance: 3 rounds
- 6/6 kb RDL
- Heavy Low Rows
- 10 Kb Press (kb is upside down)
27-21-15-9
- Deadlift (135/95)
- Wall Ball (14/10)
Fitness:
3 Rounds:
- 6/6 RDL
- 6/6 Chainsaw
- 10 Kb High Pull
Tabata: Complete 4 rounds @ each before moving on; go through cycle twice
-Db/KB Snatch (alt)
-Side Plank or Sit Up
-Lateral Overs
-Wall Balls
Cashout: Friday Night Special