Friendly Fire

Strength

12min EMOM

1: 5 Bench Press

2: 8 Ring Rows

3: 2 x 10m Farmers Carry

 

MetCon

In teams of 2: 15min AMRAP

FITNESS

In teams of 2:

15min AMRAP

40/32 Cal Row

30 DBL DB Thrusters 35s/20s

20 Burpees over the DBs

400m Run (200m each, relay style)

 

PERF / COMP

In teams of 2:

15min AMRAP

50/40 Cal Row

30 DBL DB Thrusters 50s/35s

20 Burpees over the DBs

400m Run (200m each, relay style)