STRENGTH
- A) BACK SQUAT 4X12,10,8,6
- B1) DB SPLIT SQUAT 3X8 EACH
- B2) 3 WAY PENDLAY ROW 3X6 (2 WIDE GRIP, 2 NEUTRAL GRIP, 2 NARROW GRIP)
- C1) VALSLIDE LEG CURLS X15
- C2) DB 1 SINGLE ARM ROW X12 EACH
- C3) HANGING WINDSHIELD WIPERS X6 EACH
- MAX ROUNDS IN 7 MINUTES
FINISHER
- PROWLERS X40 YARDS (20 YARDS PUSH HIGH, 20 YARDS PUSH LOW)
- MAX ROUNDS FOR 7-10 MINUTES
*Record your results on the TrainHeroic app with the FFR TEAM
