Friday 10/4

CFP:
A. Four sets of:
Back Squat x 4-6 reps
Rest 60 seconds
Seated Dumbbell External Rotations x 10-12 reps @ 2010
Rest 60 seconds

B. Three rounds for time of:
135/95 lbs Thrusters x 10 reps
Chest to Bar Pull-Ups x 10 reps

CFF:
A. Four sets of:
Back Squat x 4-6 reps
Rest 60 seconds
Seated Dumbbell External Rotations x 10-12 reps @ 2010
Rest 60 seconds

B. Three rounds for time of:
DB Thrusters x 10 reps
Strict Ring Rows x 10 reps