Happy Weekend, Family

Happy Weekend, Family

 

Happy Weekend, family. Be kind and fair to each other.


 

Friday’s Workout
Competition

3 RFT
500m Row
21 KB Swings (24/16)
12 HSPU

Saturday’s Workout

Part A – In 20 Mins
10-8-6-4-2 Deadlift Reps for Max Load
Rest as needed btw sets, unbroken reps

Part B – 4 RFT (20 Min Cap)
12 DB Thrusters (55/35)
12 Burpees to Plate (45)
12 Wall Balls (20/14)
200 M Run

Sunday’s Workout
5RFT
3 Rope climbs
300m run
10 OHS (95/65)
7 Broad jumps (7ft/5ft)

Monday’s Workout
Practice

A)
FQ
3-5 Sets @ 85%
1 Clean and jerk

4 RFQT
200m Run
8 2×4 Split squats w/ pivot reverse
18/13cal Bike
6 Muscleups
–22min Cap–

 

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