*Bring a friend to CFOKC today for free!
Accessory work: 4x4 low side-to-side lunge, holding at bottom for 20 sec each time.
With a partner, sharing a rower:
5 rounds for ea partner, starting on the 2 min:
30 sec ALL-OUT effort cal row, 90 sec rest
*score is total cal for pair
CFOKC FOOTBALL at 430pm:
Barbell row 5x5
5 push press
5 turkish getups
Accessory work: 5x5 glute/ham raise
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