Warm up:  

• 400m or down and backs 
• Lateral band walk down and back 
• 20 Squats with band around knees 
• PVC Pass Thru 
• 1 Minute bike @ 50 - 70 RPM 

Performance:
Back Squat 5 x 5
*work to a heavy 5 and hit 5 reps EMOM of that weight 

21-15-9

• Push Press (#115/#75)
• T2B
• 400m Run

Fitness: 5 rounds

• 5 Db Front Squats AHAP 
• 10 Lateral Overs

21-15-9

• Db Push Press or Incline bench
• Knee to elbow 
• 400m 

Cashout:  Friday Special

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Strength Training: 

• Reverse Curls (Use Barbell) = 4 x 8

• Concentration Curls = 3 x (8/8)

• Close Grip DB Bench = 4 x 8

• Reverse Grip Triceps Pushdown 3 x 15