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BFF: Friday 1.8.15

Strength: 1a.) Front Squat 3 x 6-8 Rest 10 seconds 1b.) Kettlebell Swings 3 x 15-20 Rest 60 seconds 1c.) Turkish Get-Up 3 x 1-2 Rest 60 seconds 1d.) DB Row: 3 x 8 WOD 1: In Teams of Two, alternate every 5 Reps: 5 min AMRAP: 10 Dead Lift 10 DB S2OH Rest 3 minutes WOD...

BFA: Friday 1.8.15

Warm-Up/ Prep: – First Rib/ Shoulder Smash – 30 Jumping Jacks – Banded Reverse Lunge Dynamic Flex/ Prep: – Inchworm – Russian March – Reverse Lunge w/ Twist – A Skip – fwd/bwd – Dislocates/ OHS Olympic: 1.) 2...