Friday- August 3rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*PVC Thrusters x 10

*Lunge w/elbow drop

*5-8 Negative Pull-ups

A. Front Squat

5 x 3 at 85%

-Perform a set every 2-3 minutes

B. “Fran"

21-15-9

Thrusters (95/65)

Pull-ups (Jumping Pull-ups)

C. Buy-Out

Kettlebell Windmills x 6 @4111, then

Saddle Stretch x :60 each leg