FRIDAY

ACTIVATION

2:00 Light Paced Bike or Row + 1 Round of Strict Cindy*
1:30 Light/Medium Paced Bike or Row + 1 Round of Strict Cindy*
1:00 Medium Paced Bike or Row + 1 Round of Strict Cindy*

*Strict Cindy Round = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

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5 Slow, Pausing Wall Squats

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10 Warrior Squats


"ICY HOT"

2 Rounds:
21 Overhead Squats (75/55)(65/45)(55/35)
21 C2B (PullUps) (assisted)
21 Power Snatches (75/55) (65/45) (55/35)
21 BarFacing Burpees


TOES TO BAR STAMINA

7 Rounds:
:30s – Max T2B (K2C)
:30s – Rest


BONUS ROW CONDITIONING


3 Rounds

ROW 1000M

3:00 OFF