Bring Your Own Friend Week is back!!! BYOF will run from Feb. 14 - 20. Please have your friends sign up beforehand.BYOF - BHBYOF - WFToday's WorkoutWarm Up
- 2 Sets
- 5 Banded Pass Throughs
- 10 Face Pulls w/ Rotation
- 15 Pull Aparts
- 20 Shoulder Taps
- 2 Sets
- 1 min. Row|Ski|Bike
- :30 Handstand Hold
- 5-7 Handstand Push Ups
Strength5 Sets
Conditioning - "Row-micron or Delt-a"For Time
- 500 m Row|Ski (1.2 km Bike)
- 20 Handstand Push Ups
- 400 m Row|Ski (1 km Bike)
- 16 Handstand Push Ups
- 300 m Row|Ski (800 m Bike)
- 12 Handstand Push Ups
- 200 m Row|Ski (600 m Bike)
- 8 Handstand Push Ups
- 100 m Row|Ski (300 m Bike)
- 4 Handstand Push Ups
Accessory
- Max Famers Hold (rx: 50#|35# crx: 70#|53#)***No more than 2 attempts***
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