STRENGTH:

Front Squat 

5 sets of 4 reps at 85%

BeachFit Strength will be:

12 Min AMRAP

5 PushUp + Plank Tap each side

10 Goblet Lunges

15 Ab Mat Sit Ups

Drive Run

WOD:

#the good life (15 min Cap)

3 RFT:

500 Meter Row (If rowers taken, 400m Run)

12 Burpees 

21 Box Jumps (24/20)

CASHOUT:

#friday pump

10-1

Dips (bench, ring or dip station)

Barbell Curl