Friday- October 20th

*Weekly Warm-Up: 10 min. Cap

A. (EVERYONE) Three sets of: *Dumbbell Walking Lunges x 20 steps

Rest 60 seconds

*Strict Pull-Ups x Max Reps

Rest 60 seconds

B. Six sets for max reps of: 30 Seconds of Thrusters (95/65 lbs) Rest 30 seconds 30 Seconds of Box Jump-Overs (24″/20″) Rest 30 seconds

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*SLOW 100m Row

*10 Scorpions

*10 Iron Cross

Stretch/Roll out for 60 seconds each

*Glutes

*Deltoids

*Hamstrings

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