FRIDAY

Regular hours Friday, and Saturday. Closed Sunday. Saturday might look a little bit like a SHRED workout so stay tuned for that.

Part A

3 Rounds

25 Double Unders

5 Elbow Rotations

5 Strict Press

5 Good mornings

5 Front Squats

Part B

3 Rounds

Superset

8 DB Goblet RFESS (Rear Foot Elevated Split Squat)

8 Loaded Barbell Good Mornings 2011

Part C

12 Minutes

50-40-30-20-10

Double Unders

Abmat Situps

10-8-6-4-2

Front Squats 185/125

Performance: 135/95

Fitness: Singles, 115/80