If you don’t get the reference, I’m sorry.  It’s from a little Ditty called “Friday” starring Ice Cube and Chris Tucker. Really an american classic if you ask me.  I wish D-Bo worked out at our gym.

Today’s Recipes – Garlic and Herb Mashed Cauliflower – Primal Palate

Today’s Links –

Nicole’s goal for the end of April was to get 1 unassisted kipping pull up.  Time to refresh that goal!  Great job!

Schedule –

  • Mobility Warm Up
  • Shoulder Press – 3-3-3-3-3 (Keep Same Weight Across Sets.  Go Heavy!)
  • Complete each round for time –
    • Run 300m
    • Rest 30 sec
    • Run 600m
    • Rest 60 sec
    • Run 900m
    • Rest 90 sec
    • Run 600m
    • Rest 60 sec
    • Run 300m
      • *For every second difference between your first 300m and last 300m complete 3 pull ups
  • 2 Sets Max L-Hold – Rest as Needed
  • Stretch