Friday Mix day

16min for time

Upper and lower body mix

DL and pull-ups

Increasing weight lowering reps with DL

And lower reps each round for pull-ups

*go at your own speed. No rest breaks, CD For time,16 min time cap.

Example:

Round 1 - body weight 10reps

10 pull-ups

Round 2 - build 8 reps

9 pull-ups

Round 3 - build 8 Reps

8 pull-ups

Round 4 - build 6 Reps

7 pull-ups

Round 5 - build 6 reps

6 pull-ups

Round 6 - build 4 reps

5 pull-ups

Round 7- 4

5

Round 8- 2

4

20 min Circuit 40:20 2sets 2 Laps

1. Kneeling Up right rows KB -  both knees on the ground. 1 or 2 KB’s

2. Pistol squats

3. DB curls

4. Ball hamstring curls

5. Palms out BB row