5/22/2015 Flex Friday!

WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats

Then:

WorkUp to a Heavy Single Back Squat

Then:

4Sets

X4 Back Squat @ 75% of Heavy Single

X6-8 PullUp

Then:

4 Sets

X8 Front Loaded Lunges (KBs Front Racked)

X8 Chest Supported Row

Then:

3 Rounds of:

3:00-on, :90 Off

9 KB Swings

6 DB PushPress

3 Burpee PullUps

Then:

250 M Row x3(90-95% effort)

Rest 2:1 (2 time the duration it takes you to finish the 250)

Then:

2x

50 Straight Legged SitUp or Hollow Rocks

TRX Row till Near Failure

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