06/11/18

WARM UP

2 Rounds:

-20 sec BB Front Squat Hold

-10 BB Push Press

-20 sec PVC Shoulder Stretch (each arm)

-10 PVC Pass Throughs

STRENGTH

Back Squat - 5x6

(build off of last week)

CONDITIONING

"FRAN"

21-15-9

Thrusters 95/65

Pull Ups

COOL DOWN (Time Permitting)

EMOM 6

Rotate Every Min w/ Partner

5 sec Assault Bike Sprint

25 sec Assault Bike Coast

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