September 27, 2017

CF: ‘Fran’ 21-15-9 Thruster Pullup L3: Thruster- 95/65  PU- unassisted L2: Thruster- 65/45  PU- banded L1: Thruster- 45-15  PU- ring row QuickFit: Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats