Friday

Warmup:
100m Run
15 GHD situps
100m Run
15 walking lunge and twist (each leg)
100m Run
15 Goodmornings
100 m Run
15 Inch worms
100m Run

3x Roll Mid Thoracic/Glutes
10x Lower Back Twist

Accessories:
Tabata Triple/Double Under

Strength:
Deadlift
5x @ 50%
5x @ 60%
3x @ 70%
1x @ 80%
3x @ 70%
5x @ 60%

Metcon:
10 MIN AMRAP
3 Hang Power Cleans 95/65
5 Front Squats
7 Jerks

**EMOM do 4 Burpees

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