Monday January 8th

A. Three sets of:
Back Squat x 4 Reps @ 20x1
Rest for 60 seconds
Tricep Extension x 6 Reps @ 20x1
Rest 60 seconds

B. Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets

HERD FIT
same as above but consist of:
500 Meter Row
Goblet Squats 44/25
Burpees/No Push Burpee