Friday

Warm-up
0:30 Inchworm
0:30 Downdog
0:30 Active Spiderman
0:30 Active Samson
0:30 Knuckle Drags
0:30 Alternating Quad Stretch

MOBILITY
1:00 Standing Straddle Stretch
1:00 Calf Stretch (L/R)

Team of 2 AMRAP5:
Partner 1:
10 Kettlebell Deadlifts (Lighter than workout weight)
5 Slow Burpees
100 Meter Jog
Partner 2:
Stretch (Calf Stretch, Quad Stretch, Hamstring Stretch, Pigeon Pose)

Metcon (Time)
Fitness
21-15-9:
Kettlebell Swings (53/35)
Burpees

Directly Into…

3 Rounds For Time:
400 Meter Run
21 Burpees

Metcon (Time)
Performance
21-15-9:
Kettlebell Swings (70/53)
Burpees

Directly Into…

3 Rounds For Time:
400 Meter Run
21 Burpees

Metcon
COOLDOWN
MOBILITY
1:00 Hurdler Stretch
1:00 Half Kneeling Adductor Stretch (L/R)

AFTER CLASS
50 Flutter Kicks
40 Sit Ups
30 Second Plank
20 Hollow Body Rocks
10 V-Ups

*After every set 200m Run