Friday June 22nd

A.  Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use KB/DB at your sides for balance

Rest 2 minutes between sets

B.  “Fran Sandwich”

For time:

1000  Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65)

Pull-Ups

immediately followed by…

800 Meter Run

HERD FIT

21-15-9

Goblets Squats 35/25

Ring Rows