August 27, 2021

Bring a friend link is here. for this Friday!

A1 Back Rack lunge 5x3 each leg
A2 Bar muscle up 5x5
Can also do 1+4 2+3 3+2...bmu + strict pull up

teams of 2
10 rft alternating with partner (5 each)
250m row
10 burpee over rower

20min cap