Friday Brutal Bois

Metcon (Time)
Warm Up:

1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)

1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees

WORKOUT:

FREAKAZOID PART 2
15 – 12 – 9 – 6 – 3
Deadlifts
Goblet Squats
Push Presses

Right into

– 2 minute cumulative 3 point plank-
(any way, but only 3 points of contact at any time, such as 2 hands one foot, one foot two hands)

Right into

3 – 6 – 9 – 12 – 15
Mountain Climbers (2 count)
V-Ups
Up Downs

20 Minute Time Cap.

Finisher: go out for a 20 minute jog and conversational pace. Doesn’t have to be fast, just move. If you cant jog hit this 20 minute stretching flow: