Friday, 10/6

Warm Up
3 Rounds
20 Jumping Jacks
10 Squats
20 Mountain Climbers
10 Alt Samson Lunges

Prep:
10 DB Front Squat + 5 DB Push Press (light)
5 DB Thrusters (light)+ 10 Ab Mat Sit Ups
5 DB Thrusters (working weight)

Work
For time (30 Min cap)
50 DB Thrusters (M: 45/35/25/15, W: 30/20/15/10)
Run 400 M
100 Ab Mat Sit Ups
Run 400 M
50 OH Plate Lunges (25/side)

Minutes 1-5: 5 Burpees on the top of the minute
Minutes 6-10: 4 Burpees on the top of the minute
Minutes 11-15: 3 Burpees on the top of the minute
Minutes 16-20: 2 Burpees on the top of the minute
Minutes 20-25: 1 Burpee on the top of the minute
Minutes 26-30: No Burpees

Event:

Bring-A-Friend-Friday!, 10/6: Bring a friend to CFDC.

There will be treats from local businesses so come ready to workout and refuel.