| Friday |
| Warm up |
| – P Lot run – pigeon pose x 1min/1min – Frog stretch x 2min – 2x: Jumping jacks x 20 + air squats x 20 + v-ups x 10 |
| Work |
| Team of 3 workout. If 4, one person shadows same person throughout. 1) 4k Row (limited to 15 pulls). 1 x 53lb kb in suitcase carry, 1 hand only, at all times. 2) 4k Ski (limited to 15 pulls). 1 x 20lb medball remains OH at all times. Notes: If touches head, or goes below head EVEN ON THE EXCHANGE, the entire team performs 5 burpees each. 3) Backwards box push >< x 30. Each person can only go >< one time then switch. When you’re finished with your rep, go immediately into FLR. Notes: Box cannot move until partner is in FLR (one in FLR, one resting, one pushing) |
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