Friday, August 5


Tabata-Core-3 (No Measure)

8 rds (20 on:10 off) Odd min. High Plank Even min. Arch hold (Superman hold)

Deadlift (4 x 5)

12 mins Time Cap 5 reps @55%(Warm-up) 5 reps @60%(Warm-up) Then 4 Sets of 5 @ 70% 1 RM Deadlift (Work)

Metcon (AMRAP - Reps)

''Fran in :40's'' 5 RDS :40 ME Thrusters(95/63) :20 Rest :40 ME Pull-ups :20 Rest

Rx+(115/73), C2B Pull-ups Scale Pull-ups w/ Jumping Pull-ups


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