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Components

Single Arm Farmer's Carry

Renegade Row w/ Push-up

Metcon

Delt Burner 2

Friday 13th

Warm-up

Main Lift

A: Single Arm Farmer's Carry (6 x 1 lap (down right back left))

Accessory Work

B: Renegade Row w/ Push-up (4 x 5 building)

1 Push-up, 1 row with each arm per rep

Conditioning

C: Metcon (Calories)

8 Minutes Partner Style
Max calories on AirBike
Switch as often as you like
Goal is most calories possible

Cash Out

D: Delt Burner 2 (Weight)

3 Rnds
20 Sec DB Lat Raises
20 Sec DB Front Raises
20 Sec DB Shoulder Press
20 Sec DB hold over head.

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