FRIDAY WORKOUT

WARM UP
DYNAMIC STRETCHES
JUMP ROPE
ALT. LUNGES
PLANK
30/30 X 2


STRENGTH
STRICT PRESS OFF RACK
5 X 5 
50-70%

BARBELL STRICT HI PULLS FROM THE HANG POSITION
4 X 8
CHOOSE WEIGHT THAT YOU CAN LIFT WITHOUT "SWINGING"

CONDITIONING INTERVALS
FARMERS CARRY
BALL SLAMS
WALL TO WALL RUN
30/30 X 3

METCON 
10 WALL BALLS
10 CLEANS 65/95
10 BURPEES

4 MIN ON- 1 MIN REST 
​2 ROUNDS