FriYAY
Warm Up/Mobility
Warm-up
3 Rounds
20 Single Unders
8 Russian Kettlebell Swings
8 Hollow Arch Swings
20 Single Unders
8 Russian Kettlebell Swings
8 Hollow Arch Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20
15 KettleBell Swing 53/35
30 Double Unders
15 Pull Ups
15 KettleBell Swing 53/35
30 Double Unders
15 Pull Ups
Post Workout Mobility
Forearm Stack and Smash
Calf Mob
Calf Mob
Finisher
Metcon
4-5 Sets
10/10 Hammer Curl to Press
12 Lat Pull Downs
21’s Bent Over Rows
10/10 Hammer Curl to Press
12 Lat Pull Downs
21’s Bent Over Rows
Banded Heel Cord