STRENGTH
- A) BEHIND THE NECK OVERHEAD PRESS 4X10
- B1) DB SINGLE ARM ROW 3X10 EACH
- B2)BARBELL UPRIGHT ROW 3X10
- C1) BARBELL REVERSE CURL
- C2) DB SCKULL CRUSHERS
- C3) MINI BAND 2 WAY RAISE X20 (X10 LATERAL X10 FRONT)
- MAX ROUNDS IN 7 MINS
FINISHER
- SHUTTLE RUN X60 YARDS
- ROWER X100 METERS
- WEIGHTED RUSSIAN TWIST X15
- WALL BALLS X10
- TIRE FLIPS X5
- MAX ROUNDS IN 7-10 MINS
*Record your results on the TrainHeroic App onto the FFR Team
