Friday

Front Squat 

5-7 Sets [Climbing]: 

3 Front Squats  

* 5 Second Negative

"Toasted Buns" 

5 Rounds: 

10 Dumbbell Front Squats 

15 Burpees 

Directly Into....

150’ Dumbbell Walking Lunge (feet, not reps)

Dumbbells:(50/35)'s

Time Cap: 18 Minutes

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Thursday

"Birds Of A Feather" 

On the 1:30 x 6 Rounds: 

5 Strict Pull-ups 

Max Calorie Bike Erg 

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Rest 3 Minutes 

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On the 1:30 x 6 Rounds: 

7 Pull-ups

Max Calorie Bike Erg 

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Rest 3 Minutes 

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On the 1:30 x 6 Rounds: 

9 Toes to Bar 

Max Calorie Bike Erg

—-

Accessory Work

Gun Show

[PART A]

3x10 Double Dumbbell Row

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[PART B]

3x15 Dumbbell Curls

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Rest 1 Minute Between Sets