10th GROUP SF WORKOUT 
Fire Off-Shift Workout


Warm up
4 rounds of
6 PVC Snatch and Squat
6 Push Ups
6 Lunge Jumps
6 Sit Ups

1) Find approx Front Squat 1 rep Max

2) 6 rounds of
    2 Front Squats @85% of 1RM
    2 HUGs

3) 6 rounds of
    5 Bench Press -- where 5 is hard, but doable
    5 Pull Ups
    2 Scarecrows

4) 6 rounds of
    8 Turkish Get Ups (4 each arm)
    3 Jingle Jangles
    8 Weighted Situps