Friday 9-8-23


Warm up:
Run 800m
15 Air Squats 
10 Burpees 

****If you didn't test you 3 rep max front squat or back squat please do that today and get Nikki your number! 

You can make up a workout you missed or create your own! Or ... work on a strength or skill! 

Bored.... Try This:
3 Rounds 
Row 400m
15 Hang Power Cleans (115/75#)
20 Wall Balls (20/14#)
15 KB Swings (53/35#)