Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength
- Deadlift – Work to a strong triple
- Back-off: 10-15% for max unbroken touch and go reps
Superset:
- Walking Lunges – 3×16–20 steps
- Hollow Hold – 3×30–40 sec
Conditioning (12 min)
Quality Rounds:
- Farmer Carry – 60–80 ft
- 12 Push Ups
- 12 Goblet Squats
Strength
- Deadlift – Work to a strong triple
- Back-off: 10-15% for max unbroken touch and go reps
Superset:
- Walking Lunges – 3×16–20 steps
- Hollow Hold – 3×30–40 sec
Conditioning (12 min)
Quality Rounds:
- Farmer Carry – 60–80 ft
- 12 Push Ups
- 12 Goblet Squats
Strength
- Deadlift – Work to a strong triple
- Back-off: 10-15% for max unbroken touch and go reps
Superset:
- Walking Lunges – 3×16–20 steps
- Hollow Hold – 3×30–40 sec
Conditioning (12 min)
Quality Rounds:
- Farmer Carry – 60–80 ft
- 12 Push Ups
- 12 Goblet Squats