Friday

5 Rounds New Round Every 3:00

15 Ab Mat Sit-Ups

12/9 Calorie Bike

15 Ab Mat Sit-Ups

5 Deadlifts

• Every three minutes, athletes will complete one round of  and rest until the next interval begins. Rounds begin on the 0:00, 3:00, 6:00, 9:00, and 12:00.
• If short on Bikes, stagger the second group 1:30 behind. These rounds will begin on the 1:30, 4:30, 7:30, 10:30, and 13:30.  
• Build in loading on the deadlift. Score is weights used each round \
• Touch and go deadlifts