6/5/2011 Big Frank “Competitors” Flex & Mobility 15′ + Active Recovery – 3 rounds (NFT) of 15 body row 15 push ups 15 KB swing 15 sit ups “Others” Forza – Back Squat 5 x 3 Metcon 3 rounds x 400m Run 30 BB Thrusters 30 Sit Ups 9/5/2011 5/5/2011