FRIDAY 180622



Row or Bike

Crossover Symmetry

10 Hollow Rocks


200m Jog

10 Dislocates

10 Good Mornings

10 Scorpions

10 Push ups

10 Ring Rows

3 rounds not for time:

3 Pullups

3 thrusters with empty barbell or lighter DB’s

Review workout and setup…



For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row



“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)

immediately followed by…
800 Meter Run

***You can start at either end of the sandwich.

Time cap of 20 minutes.


Strength and Skill:

Two sets of:
Bulgarian Split Squat x 20 reps @ smooth tempo

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs



Mash Quads

LAX to Plantar Fascia


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