Hey Friends!

Dirty Thirty all up in ya!  I’m going to go out on a limb and assume people PR’d?  Some solid times – and it isn’t SOOO many reps that you’ll feel wrecked tomorrow.  Though your hamstrings will likely be feeling it tomorrow, even though it was only 30 empty bar good mornings.

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Strength:

Every Minute for 10 Minutes:
Odd Minutes – 8 Presses @60%
Even Minutes – 8 Pendlay Rows (same weight as presses)

Metcon – “Donkey Strength”:

30-25-20-15-10-5 for time of:
Slam Balls (30/20/10)
Double Unders
Calories on the Airdyne