Friday’s higher intensity day starts off with some barbell squats – this time from the front rack position. We’ll work on mobility for those who are in need of a better front rack.

Then, we’ll tackle a Fight Gone Bad-style workout. Fight Gone Bad is 3 rounds of 5 1 minute stations. Our stations are a little different and will include high knee march, kettlebell swings, flutter kicks, DB push press and burpees. We know it’s hot – work to a level you are comfortable with. Find a fan.

In the end, we’ll work on some partner drills in the long sit / straddle position with a med ball.

Have a great weekend, guys!