Strength: All sets should be challenging – 2-3 reps shy of failure.
Conditioning: Look to sustain your splits for all rounds – starting slow and adjusting your pace. DB work should be capable of being done UB. Keep track of ALL your splits today. Score is your SLOWEST round.


1a) DB Floor Press w. neutral Grip

4 x 10-15.
No rest.

1b) KB Hammer Curls: 4 x 10-15.
Rest 60s.
” Friday Frolic ”
Every 5:00 x 4 Sets:
15 DB Push Press (22.5/15)
15/12 Calorie Row
15 DB Hang Power Clean
15 T2B
L3: (15/10) (10 T2B per round)
L2: (12.5/8) (K2C)
L1: (30, 20) (Knees in Hollow Rocks x 10)
*Score = slowest split

Choose one : 3:00 of Assault Bike/DU/Burpee/Wall Ball