STRONG FRIDAY: 20 min EMOM (5 rounds)
10m Prowler or sled – push/pull 10m AHAP
Row 15/12 cal
3-5 DB Over Shoulder
7 Heavy WallBalls
Performance: In 5 mins move AMKAP of odd objects (plates, db’s, balls, bags etc) 50m (5 x 10m)
Rest 1 min then return them FOR TIME
Fitness: 100m Odd object carry HEAVY 25 Situps 3 rounds for time
