Bring-A-Friend Day!!

A. 3 Sets, NFT:
– 10 Ring Rows > 10 Strict Pull-Ups > 5 Muscle-Ups
– 30s/Side Upright Lat Stretch
– 15 Tuck-Ups > Straddle-Ups > V-Ups
– 5/Side Stiff Leg Windmills

B. “CUCARACHA”
Alternating EMOM 20:
– Odd – 15/12 Calorie Row
– Even – 10 Med Ball Cleans + 10 Push-Ups

Further Reading:
– An Athlete’s Most Powerful Weapon – Lift Big Eat Big