Friday

Warm-up
3 Rounds:
10 Cal Erg
50ft Alt Spiderman Lunges
30sec Jump Rope
15 Air Squats
Fitness & Performance – Squat Complex (Weight)
3 Supersets:
6-6-6 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets.
Metcon (Time)
Fitness
For Time:
24/20 Calorie Erg
150 Single Unders
30 DB Push Press
150 SIngle Unders
24/20 Calorie Erg
Metcon (Time)
Performance
For Time:
30/24 Calorie Erg
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Erg