* Pure Pharma Products why you should take them and how to order HERE

**Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) Push Jerk: X reps Every 2 minutes for 10 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Your reps should go, 5,5,5,5,5,3,3,3,2,2.

2) 3 rounds AQAP:

400m Run

30 Kettlebell Swings 70/53

20 Burpees

Extra Work:

3) Row: 200m EMOTM x 20 minutes

Scale distance as needed so that you have at least 10 seconds of rest each round.

4) Sled Drag: 400m @ Bodyweight

Focus on steady movement and walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments