TGIF – Workout of the Day

Warm Up:
4×10 Wall Balls

A.
Five sets of:
Back Squat x 6-8 reps

Then:
Three Sets
Kettlebell Deficit Dead Lift (standing on 25# or 45# Plate) x 8-10 reps
Rest 45 seconds
60 Second Wall Sit (use a wall ball, dumbbell, or plate to make it more difficult)
Rest 45 seconds

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 14 minutes of:

8 Box Jumps (24″/20″)
5 Barbell Man Makers (95/65)

After AMRAP, rest 1:00 then everyone Cashes Out:
50 Leg Raises
50 Sit Ups

C.
Surrender (if time remaining)