038 : 007 FYF

Keeping the energy high for Friday nights is usually our only concern. It is hard to have a huge training load through the week and still feel motivated, but this is the best way to push past the easy way out, which is to think that we have done enough in the week and that we deserve an easy night. It also helps to know throughout the week that there is very little excuse for missing or skipping FYF, so you tend to dose appropriately.

Work:

In teams of 2

317 cal Airbike (One minute on, one minute off)

Player One: Bike

Player Two: rest

into

1/2 Average Bodyweight of the team in reps

Ball + Body Over Box @ 60/80lbs and 48”

Finisher

1/2 average Bodyweight in Reps

Player One: Ball over Pull up bar @ 40/50lbs (should be about arms length overhead)

Player Two: Dead hang

or

Body weight in reps

Player One: Lateral ball throw @ 20lbs

Player Two: Wall Sit

Flow:

Team will start with one player working at cals and one resting. Players may switch as often as they want, but one player needs to be holding in order to work at the calories.

After completing calories, the team will move to the ball and body over box, one player may hold while the other works. Players may switch as often s they like.

For the finisher, the team will choose one of the two options and complete for a total finish time.

Results:

Bret and Derek: 29:29

Erin and Devon: 29:20

LTC and Shawn 30:15