TGIF!

TGIF!

TGIF!

WARM UP

:30 Jumping Jacks

:30 Seal Jumps

3 Rounds:

20 Banded Good Mornings

15 Air Squats

10 Pushups

STRENGTH

3×8 Partner Russian Ham Curls

3×8 Step ups (135/95)

WOD

30 WBS

Then..

21-15-9

Ring Dips

DL (Bodyweight)

Then…

30 WBS

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