Friday

Metcon (Time)
Warm Up:
10 Reps Each
Butt Kickers
High Knees
Floor touch n jump
Drop Squats
Toy Soldiers
Plank to Down Dog
———————————

For Time:
30-20-10
4x Double Unders
(120-80-40)

2x Butterfly Sit Ups
(60-40-20)

Single Arm DB Hang Squat Cleans
(30-20-10)

Rx (40/25) Rx+ [50/35]

—–Right into—–

4 Rounds
500m Row/.6 Mile Bike/400m run
1:00 Plank any way (accumulate 1 minute)

————————————–
Finisher:
21-15-9
Bicep Curls
Diamond Pushups
————————————-
Stretch:
:30 of each
Calf Stretch each side
Cobra Stretch
Quad Stretch
8 Point Shoulder Stretch each side