STRENGTH
- A) PUSH PRESS 3X6 (BB/KB)
- B1) DB UPRIGHT ROW 3X10
- B2) CHIN-UP 3X10
- C1) DB CROSSOVER CURL X10 EACH ARM
- C2) TRICEP PRESSDOWN X20
- C3) BARBELL BEHIND THE NECK PRESS X10
- MAX ROUNDS IN 7 MINUTES
FINISHER
- 60 YARD SHUTTLE RUN
- SUITCASE SIT-UP X20
- MB ROTATIONAL SLAMS X8 EACH SIDE
- ASSAULT BIKE X:30 SECONDS MAX EFFORT
- MAX ROUNDS IN 7-10 MINUTES
*Record results on the TrainHeroic App onto the FFR TEAM
