"Here's To The Freakin' Weekend"

Bar and KBs.jpg

Warm Up (EMOM For 12 Minutes):

  • 1) 40 sec. Row
  • 2) 40 sec. Jump Rope
  • 3) 40 sec. Mountain Climbers
  • 4) 40 sec. Paleo Chair

Met-Con (Chipper):

For Time:

  • 10 Handstand Push Ups or Hand Release Push Ups
  • 15 KIP or Banded Pull Ups
  • 25 Box Jumps (24"/20")
  • 50 Wall Balls (20/14)
  • 100 KB Swings (53/35)
  • 200 Jump Rope
  • 400m Row

Mobility (NFT):

  • Couch Stretch
  • Childs Pose
  • Pigeon Pose
  • Foam Roll