We will still have the usual make-up day for the strength portion of the workout if you want, but otherwise, here’s what’s programmed for the Bring-a-Friend day workout.
A. Turkish get-up – Work up in weight, and then do 5 reps per arm at a medium heavy weight (alternate arms each rep).
B. With a partner, 12 minute AMRAP of:
60 plate ground-t0-overhead (demo video)
10 laps sandbag carry (total)
10 synchronized burpees (10 each).