Friday

Metcon (Time)
Warm Up:
3 Rounds
10 Box Step Ups
10 Touch Floor and Jump
10 Air Squats
3 Walkouts
:20 Pigeon on Box per side

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Chipper:

50 Double Unders
50 Russian Dumbbell Swings (50/35)
40 Box Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 DB Snatches
20 DB Clean and Jerks (1 arm)
10 DB Thrusters (1 arm)
10 Devil’s Presses (1 arm)

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Finisher:
3 Rounds
15 Box Dips
:45 Plank

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Coaches’ Choice Stretch