FRIDAY

Reminder: Sunday hours this week will be 9 and 10 but we will be doing SHRED programming

STRENGTH

Back Squat

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

METCON

“You Jane”

OPEN

*500 Meter Row Buy in*

5 Rounds

10 Push Press 115/75

10 ALT DB Box Step Ups (50/35)

2 Rope Climbs

*500 Meter Row Cash out*

DB Box Step ups are with ONE DB held anyway you want

PERFORMANCE: 95/65

FITNESS: 75/55, 20″/11″, 30/20

**Scaled version of rope climb today is as follows. One Rope climb=4 knee raises and 4 air squats. Do two separate sets of that sequence. No floor pulls today.**