Friday

coach will warm you up accordingly
A. TnG DL @40X1- 4,4,4,4.
reps, sm build , rest 2 min ~12-15 min
B1. DB Renegade Rows - 4-6 reps, heavy
B2. Beast Ball Clean - 6-8 reps
X 3-4 sets rest 90 sec - 2min b/t ~15 min
+
15 min AMR:
50 Dubs 
20 jump lunges
20 alt DB Snatch, you choose wt. 
20 Ab-mat sit-ups