Friday

Warm-up
Warm-up
Jog Down + Back x 8

3 Rounds:
10 Light KB Deadlifts
10 Ring Rows/[Ring row to MU transition]
5 Push Ups to Downward Dog
5 Hollows w/ 2 second hold
5 Supermans w/ 2 second hold

Metcon
Metcon (3 Rounds for reps)
At 0:00
5 Rounds of:
5 Ring Dips [2 Ring MU]
20 Russian KB Swings (53/35)[70/44]
——————————–
At 10:00
3 Rounds of:
12 Box Jump Overs (24/20)
12 Burpees
3 Rope Climbs
——————————–
At 20:00
For Time
2 Minute Cumulative Plank

100 Mountain Climbers* (count right sides only)

100 Russian Twists (20/14)(Count Right Sides Only)

Russian KB Swings are just to eye level.

Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.

Mountain climbers – knees touch elbows

Russian Twists – med ball touches ground, feet off ground.

Optional Finisher
Metcon
9 – 15 – 21
Barbell Bicep Curls
Push Ups
Banded Tricep Extensions