FRIDAY 220617

3 Minutes on / 3 Minutes rest between evolutions

Evolution A

400m Run/Row


Evolution B

400m Run/Row

AMRAP – DB Shoulder to Overhead

Evolution C

400m Run/Row

AMRAP – DB Thruster

Evolution D

400m Run/Row

AMRAP – DB Devils Press

Note: During today’s workout, the dumb bell weight is up to the athlete, keeping in mind the volume and intensity of the workout for today.  The dumb bell weight should stay the same throughout the 4 evolutions.

Compare today’s effort from your effort on May 10th, 2022.


Friday’s Schedule

8AM Strength / Olympic Lifting

4PM Workout of the Day

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