Friday 10.02.15


HEALTH (Tester)

Front Squat: Find a HEAVY or MAX 2 Rep, then 1 Set of MAX reps @ 70%

Roll T-spine/Mobilize Pecs


B. 3 Sets of:

8 Supinated Barbell Rows

12 Lateral X Band Walks per side


C. 4 Rounds of: (12 Minute Cap)

10 Pull Ups

15 Russian KB Swing (heavier, unbroken)

20 KB Offset Lunges (Alternating, 10 each)

*MAX Plank Hold in remaining time (vary)




A. 5 Set of:

Barbell Row Complex (5 reps per position)

10 Front Rack reverse Lunges per Leg


B. Penalty “Fran”


Thrusters 95/65

Pull Ups

*Every time you break up the Thrusters or come off the bar for Pull Ups it’s 5 Burpees at the end!