8/21

“Two for Friday”

Warm Up:
3 Lap Jog
Shoulder and hip mobility
Banded Stretches

Part 1:

With a 15 minute running clock do-

“Annie”
50/40/30/20/10
Double Unders
Butterfly Sit Ups

(3-1 Singles or work on DU for 2:30/2:00/1:30/1:00/30)

You have 15 Minutes to complete and then go into part two:
Ex- If you finish in 11:00 minutes you have 4 minute rest/ if you finish in 14:00 Minutes you have 1 min rest

Part 2:15 Min Cap

21/15/9 of each

HSPU
KBS(53/35)
Pull Ups

1 Farmer carry with 2-KB (53/35) after each round

WORKOUT OF THE DAY