FRIDAY

Warm-Up

2 Rounds, For Quality

1:00 minute Shuttles

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

Conditioning

EMOM 25

Min 1. 15/12 Cal Row

Min 2. 5 Dead Ball Cleans

Min 3. :40 sec Max Cal Airbike

Min 4. 12 GHD Situps

Min 5. 40m Sled Pull

Optional Accessories 

9:00 minute EMOM

minute 1: 10-12 Tall Kneeling Banded Lat Pull-Downs

minute 2: 8-10 Dual Dumbbell Zottman Curls

minute 3: 6/6 Half Kneeling KB Chop and Lift