Friday

For 30min:
RUN, RIDE or ROW

Happy Thanksgiving

Wednesday

Deadlift: 4-4-4-4-4
Bench: 5-5-5-5-5
GHD Situps: 12-12-12-12

Tuesday

For TIME:

  200m Run

  20 Back Squats (135/95)

  200m Run

  20 KB Swings  (53/35)

  200m Run 

  20 Toes-2-Bar

  200m Run

  20 Box Jumps (24/20")

  200m Run

Monday

"FRAN"

For TIME...

     21-15-9
Thrusters (95/65)
Pull-UPs

Virtuosity on Patrol

Mastery of skills leads to confidence, & competence, on the street