Ahhhh the end of another work week - and the start of another great weekend! Looking forward to some spring time weather, and hopefully transition into putting those cold weather running clothes away, and pulling out the tanks and the shorts.
Friday as has been for the past few weeks gives you a choice on your workout for the day - either a nice strong based strength day with a short metcon at the end, or a workout that includes your strength deads, and then a 7 rounder.
Over head squats
5 warm up
5 medium lifts
5 single heavy
Tabata - it is a 8 min surprise. :0)
5 squat cleans 75% of max clean weight
7 deadlifts at bodyweight
farmers carry - heavy down the length of the building outside and back