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Friday AM Session
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| A) | 3 Sets: |
| 1 Min AD | |
| rest 30 Sec | |
| 1 Min Burpee BJ Overs (24/20) | |
| rest 30 Sec | |
| 1 Min Row | |
| rest 30 Sec | |
| 1 Min Walking Lunges | |
| B) | 5 Sets: |
| 20 Sec L-Sit on Rings | |
| rest as needed | |
| PM Session | |
| A) | CGBP @31X2 – 5,5,4,4,3 |
| All tough Sets | |
| B1) | 5 Tough Strict Press @31X1 |
| rest 30 Sec | |
| B2) |
3-5 Kipping HSPU to a small deficit @40X!
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| rest 30 Sec | |
| B3) |
50 FT Heavy WEighted Seated Sled Pulls
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| X 3-4 Sets – rest 2 mins | |
| C) | 4 Sets: |
| 300/250m Row | |
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8 Ring Muscle Ups – Aim for only one break on the Rings
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| 5 Squat Cleans (155/105) | |
| rest 2 mins |
