Training for Friday, October 6th


Warm Up
Group Circle then

3 Rounds
3 Inchworms w/ push up
6 jump squats
2 rope pulls to standing

Strength Endurance Work
75 Back Squats for Quality
*members will select their own weight and use for all 75 squats.
*squat may be taken from the rack in as many or few sets as desired
*members have 12:00 to finish all 75 squats
*score is squat weight

Workout of the Day
12:00 EMOM (rotating)
A: 2 Rope Climbs (Comp 3)
B: 15/12 Calorie Row (18/14)
C: 10 Burpees to Target (13 Burpees)*
*Target should be 2-6 inches above your standing reach

Cool Down
200m walk/jog
1:00 lat foam roll each side
200m walk/jog
1:00 banded lat stretch each side
200m walk jog
1:00 quad foam roll each leg
200m walk/jog
1:00 couch stretch
Forearm stretch