Friday GS&C
FOR TIME
40 Cal Bike or Row
40 Back Rack Alt. Lunges
4 Rope Climbs
30 Cal Bike or Row
30 Back Rack Alt. Lunges
3 Rope Climbs
20 Cal Bike or Row
20 Back Rack Alt. Lunges
2 Rope Climbs
POST WOD STRENGTH
2-3 SETS
8-10 Barbell Rollouts
12-15 Barbell Hip Thrusts