Froday
Every Thursday  all day going forward is bring a friend day!

Back Rack Lunge (5 x 4 each leg increasing )
Super set with
Dumbell bicep curl x 8
Seated dumbell shoulder press x8
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
3 burpees over bar
4 deadlifts (135/85)
5 hang power cleans
6 front rack lunges (forward or back)
7 shoulder to overhead

Individual movements should unbroken

Categories: W.O.D.