| Friday |
| Warm up |
| 2x: High knees in place x 20s + butt kicks in place x 20s + Plank Shoulder Taps x 20s 2x: Lateral lunges x 6 + Dive bomber push ups x 5 + V Ups x 12 |
| Strength |
| 20/10 x 5 of each: 1) Push ups/FLR 2) Squat/Squat hold 3) Press/OH hold 4) Cone to cone sprint/Rest |
| Work |
| Team 10K Bike P1) Bike P2) 5/5 x DB G-OH P3) Heavy KB FC >< *P4) 20 x Russian Twists Once P2) Finishes, they go to Bike and P1) Moves on to heavy Dual farmer carry ><. P3) begins their G-OH. The cycle continues for 10k Order: G-OH then Bike then FC… timer is when G-OH is finished and the bike can be taken by the next person in line. *=Extra station – If there needs to be a team of 4, they will do R Twists once they get back from the FC, before they go back to the G-OH |
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