Friday! You made it! One last workout before the weekend. However, now is not the time to take it easy. Fran Friday is on the menu and it is meant to be performed fast! Our goal time should be in the 4-8 minute range and pretty much an all out effort from the start. The back squats will be a great way to get the legs primed and ready to squat fast during the workout of the day. Since the workout won't last any longer than 10 minutes we will have time for some bonus fitness, also known as a 'cash-out.' Cash-outs are great ways to add a bit more volume of a skill or movement without the pressure to go fast. The idea here is to accumulate single leg volume with the lunges and some core strength with the double crunch. Take breaks between rounds, but get it down before you cool-down. 


  • Back Squat 5 x 5 E90s


"Fran" 21-15-9 

  • Thrusters (95/65)
  • Pull-ups

10 min Cap


  • 1 - (75/55), banded pull-ups
  • 2 - (55/35), ring row


4 rounds NOT for time 

  • 16 bodyweight lunges
  • 12 double crunch