Friday- October 5th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Lat Stretch x :20 each

*Deltoid Stretch x :20 each

*Pec Stretch x :20 each


A. 3 Rounds: 15 Minute CAP

1- Dumbbell Shoulder Press x 8-10 reps @2111

2- Strict Pull-Ups x 6-8 reps @2111 (or Negative Pull-ups)

3- Farmer's Carry x 100 Meters

*Rest about 60 seconds between movements

B. “Friend Zone”

Teams of 2

AMRAP 20:00

15 Push Ups

12/9 Calorie Row

9 Pull-ups

*Partners complete full rounds before switching.

C. Buy-Out

Foam Roll Lats and Pecs x 3 minutes total

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