Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN!

Today’s couplet utilizes descending squats to fatigue the legs and ascending push jerks to challenge upper-body stamina.

The challenge really hits in the last two rounds. Your legs will be tired from the squats with over two-thirds of the push jerks to go.

Tired legs and high-volume push jerks will require that you maintain consistent, efficient technique through sets of 5-10 reps at a time; choose a light-to-moderate push jerk load to make this happen.

In the warm-up, everyone will perform 20 FAST air squats right into 10 unbroken push jerks to gauge capacity for the workout and ensure appropriate scaling.

On a 10:00 clock:
Build to a heavy 3-rep push jerk

For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)