Thursday

Warm-up
Warm-up
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups

Into…

2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Slam Ball G2OH
10 DB Burpees
10 Ring Rows

– 10 Minute CAP –

Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs
25 Power Balls
10 DB Curl & Press
10 Strict Pull Ups or ring rows, slow

1:00 Walking Rest b/t Sets

-30:00 Time Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Group Mobility or Stretching