FRIDAY

2:00 minute Cardio Choice

Into..

3 Rounds

10 Scapular Pull-Ups

5/5 Single DB Row @ 30x1 Tempo

10 Banded Face Pulls

Into.. 

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

CONDITIONING "Boss Fight"

PERFORMANCE

3 Rounds:

8 Bar Muscle-Ups

8/8 DB Snatch 22.5/15

8 Box Jump Overs 24/20''

1:00 minute rest between rounds

3 Rounds:

12 Chest to Bar Pull-Ups

6/6 Single  DB Thrusters 22.5/15

12 Burpees to Target

1:00 rest between rounds

FITNESS

3 Rounds:

8 Burpee Pull-Ups

8 DB Snatch

8 Box Jump Overs

1:00 minute rest between rounds

3 Rounds:

12 Pull-Ups

12 Single  DB Thrusters 6/6

12 Burpees to Target

1:00 rest between rounds

Score: Total Time Including Rest