Happy Friday!

Warm Up: 

EMOM: 

1. 200m  
2. Jump Rope 
3. sit up 
4. rope slam 
5. downward dog/ childs pose 

Performance:  

4 Rounds 1:00 @ each station :20 transition

KB Swing 

Bench Press (#135/#75)

Cal Bike

Renegade Row (#30/#20)

Hollow Rock

Rest 1:00

Fitness: 

KB Swing 

Db Bench Press 

Calorie 

Chain Saw (switch side at 30 seconds) 

Hollow Hold 

Rest 1:00

Cashout:  Friday  special