Mixing up the warm-ups today: partner drills with a med ball and some “distance”…you’ll like it! Trust us!

Fridays…we back squat from the racks – so hit that 3×5 and let’s move on.

Only a little bit of intensity today because you got quite a bit Monday and Wednesday. We’ll do an 8-minute SOLO AMRAP – no partners, so it’s an opportunity to sprint: you against you.

Some bird dogs in the middle here to calm everyone down…then a nice four-rounder including some high rep hanging knee ups. Haven’t done them in a while.

We’ll finish the day off with some quick balance and…we’re ready for the weekend!

Happy Friday Legends/GrandMasters/Studs!