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Friday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
20-15-10
Jumping jack
Mountain climber (2-ct)
Plank hold on elbows (counted in seconds)
Good mornings

PARTNER UP Get out Equipment

7 Minutes to DEAD LIFT Warm-Up

Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

TEAM "You Go I Go" Unbroken reps is Goal

INTERMEDIATE
5 Deadlifts 235#/125#
13 Push-ups
9 Box jumps 20/16

BEGINNER
5 Deadlifts 185#/85#
13 Push-ups banded
9 Box jumps 12/6

Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad-low back foam roll/side
1:00 press-up hold

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