Friday

Warm-up
Warm-up
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups

2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls

Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat

(Score is Load)

Workout
Metcon
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)