Tuesday

Warm-up
Warm-up
1 minute couch stretch/side

3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills

1 minute plank hold
1 minute Samson stretch/side

Metcon
Metcon (Time)
5 Rounds For time:
19 Kettlebell Swings
19 Sit-ups
19 Burpees

Strength
upper body pull (5×10, alternating )
5 super sets x 10 reps:
10 bent over row/side
10 upright row

Stretch
Metcon
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog