Friyahhh12232022

Warmup

CORE -

TABATA

DEADBUGS

BIRDOGS

Choice of FS or OHS based on limiter/priority.

Front Squat

Set 1 – 4 reps  @ 80%.

Set 2 – 4 reps  @ 90%

Set 3 – 4 reps  @ 95%

Set 4 – 4 reps  @ 100-105%

*% based off 5 RM

For time:

5-4-3-2-1:

Rope Climbs / floor/ strict pu

100ft Farmers Carry @ 53/35lbs KBs

15 Box Jump Overs @ 24/20"