FYF: 6pm (KiKi birthday FYF)

Standard w/u


23x split jump +

7x burpee

7 rounds


40min AMRAP: Team of 8

230cal Bike ERG +

230cal SkiERG

  • only 1x team member can be working at a time

  • 15m lunge buy in to switch out team member


5min 45sec ab work

chance abs exercise every 23sec = 15 rounds of random ab work

Kurtis Frasier