Friday Firebreathers

6 People joined up tonight for a pretty packed event with Matt, Marene, Steggles, Gregg, Eloy and myself taking part in a quick one.

50 Air Squats
25 Push Press 50kg
50 Sit-ups
25 Front Squat 50kg
50 Cal Row
25 Deadlifts 80kg

then finish with 5rnds
5 KBS 40kg
5 Burpees

10:26

 

The AM session:

Warm-UP:
10 KB Squats 2x32kg
30m Lunge
10 Swings
10 Push press each arm
2 rounds

Strength:
Front Squat 1x15@50kg
Bulgarian Split Squat 1x15 each leg @50kg
Bulgarian Split Squat - 4x8 each leg @ 50kg 

Back Squat 1x20 @ 125kg
3 big breaths between each rep
took 2min34 seconds to do that set.  Thats crazy long time under tension.  That is also my fran time which i find funny.

Finisher
6x40 Sled Pulls
Dead Hang Fat Grip Pullups