Brittney Howell

Jessica Mitchell

Carmen

Love the BBR workouts! This was 🔥👍💪

Ashly Vandenengel

Adel

I am falling more and more in love with this program!

Jessie

EMOM FOR 30 MINUTES:
A) 3x3 Pendlay Row to Deadlift Combo
B) 40 Seconds Burpee Over Bar Combo
C) 10 Front Racked Box Squats to Thruster
D) 50 Double Unders
E) 60 Seconds Rest

EMOM - EVERY MINUTE ON THE MINUTE

REST IS THE TIME LEFT WITHIN THE MINUTE AFTER YOU HAVE COMPLETED THE REPS OF EACH MOVEMENT.

Pendlay Row
- Stand close to your barbell with feet shoulder width apart.
- Bend over at the waist with a slight bend in the knee and your chest parallel with the floor. You should feel a slight pull in the hamstrings.
- Grab the barbell with an overhand grip & perform a row to your chest squeezing your shoulder blades together.
- Do not lift the chest while rowing. Keep it parallel with the floor the whole time.
- Return the barbell to the floor each time.

Deadlift
- With your hand still gripping the barbell, Lower your butt slightly abs bend at the knees.
- Raise the chest & keeping your core tight and shoulders pulled back and engaged, push through the mid foot and heel to extend your legs.
- Keep the barbell close to your body and upon standing squeeze your butt at the top of the rep.

3 reps of each movement in combo = 1 rep

Pendlay Row to Deadlift Combo

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Perform a Squat Jump then Jump over bar 
- Repeat

Burpee Over Bar Combo

- Holding the barbell in the Front Racked position sit back into a box squat.
- Tap the box with your butt and stand quickly with force pressing the barbell out above your head.
- Return barbell to front racked position and repeat.

Front Racked Box Squat to Thruster

- Jump rope with rope passing under your feet twice with each jump

Fire Friday Combo 🔥🏋🏽‍♀️

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