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
15 Broad Jumps and Catch in Squat

Strength:
Pull Ups & Ring Dips
Pull Ups 6-6-6-6-6
Ring Dips 6-6-6-6-6

Metcon:
3 rounds
20 box jump overs
15 kettle bell swings 53/35
20 alternating kettle bell snatch 53/35

Accessories:
Handstand Walks
3x Box Walks
3x 15 HS Walk along Wall (Facing or Away depending on ability)
Advance: 3x ME HS Walks and Plate Walk Overs

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