Don’t be scared of little ole Fran. This can be a great workout for anyone. Scale as you need.
Strength: Bench press 5 reps every 2 minutes
for 10 minutes supersetting with 10 ring rows.
FRAN
21-15-9
Thrusters 95/65
Pullups
*scale as needed
rest up to 5 minutes then
1 mile run not for time
scaled to 800 meters