FRIDAY

STRENGTH:

Front squats

5 x 3

METCON:

EMOM X 18

Min 1 12/9 cal assault bike

Min 2 20 Russian twists w 2 (5) lb plates

Min 3 Max effort front rack lunges

Rt + Left = 1 Russian twist

OPEN: 135#/95#

PERFORMANCE: 115#/75#

FITNESS: 75#/45#