Warm Up:
3 Min cardio: Jump Rope/ Step Up/ Bike/ Run/ Row
2 x 10 Med ball Deadlift/ Press
Performance: FOR Time
800m Run
60 KB Swings
40/30 Cal Bike
30 Deadlifts (135/95)
40/30 Cal Bike
60 KB Swings
800m Run
Fitness: 5 Rounds for time or AMRAP 15:00
200m
5 Strict Pull Ups/ Tough Ring Rows
10 Push Ups
20 Jumping Lunges
25 tuck up or Abs of Choice
*scale lunges to step ups
Cashout: Friday Special