Beginner - Sn lift-offs + PS + OHS
Advanced - Sn w/ pause bel knee x 2
**Scaling will be discussed and required to ensure you finish the workout in under 7 minutes. Ideally, "Fran" should be done under 5 minutes -- it should be fast, intense, close to unbroken, and very painful (in a non-injurious way). We will adjust weight, reps, movement parameters, etc, to ensure this workout "feels" the way it really should.
C. Stretch / Foam Roll: 5-7 minutes