Sunday FranDay

I had the yoga day wrong yesterday.
It’s today.
8:30am Join Tanya here on here facebook page for some yoga.

Warm up
3 rounds
200 M Run
10 push ups
20 Jumping jacks
10 lunges

Several versions of Fran to choose from below! No pull up bar needed, but if you have a pull up bar use it.

For Time: Dumbbell or barbell Fran
21-15-9
+DB or barbell Thrusters If you have a single dumbbell do a 1 squat clean, then alternating then left+right push press for every rep. see demo video.
Pull-Ups (*Sub for a 400m Run if you don’t have access to a pull up bar, that’s 3 400 meter run)

Second Version, no run
21-15-9
Db or barbell thrusters-same options as above
Bent over rows with dumbbell or barbell- Single dumbbell do 21 each arm, 15 each arm, 9 each arm

Rest 5-10min. (Should be pretty fatigued)

Not for time: (Split however you want)
100 Floor Press (50 each side)
100 Bent Over Rows (50 each side)
*Make sure you get REALLY good and warm for “Fran.” You want to be
moving all out and trying to get that done as fast as possible. If you
have done Fran before and you want to make it harder, then try
heavier DBs or do a 15min. AMRAP of the 21-15-9 rep scheme above.
That way when you finish the 9 set, you keep going