Sunday

Warm-up
Warm-up
Extended warm up:

400m run or 2:00 any other cardio

2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)

400m run or 2:00 any other cardio

Metcon
Metcon (Time)
Jackie Goes Crazy
For Time:

1k Row – or – 800m Run – or – 250 Double Unders – or – 4:00 Any Other cardio (go hard)

50 Thrusters (use any object)

30 Up Downs (burpee without pushup)

Metcon
Jacked Tris, bro

3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises