FRIDAY

2 minutes bike/row/erg

calf pumps, boot strappers

air squats with twists, bird dogs,

ATW cossacks

Cardio

10 Min EMOM

· 1^st Min: 14/10 Calories

· 2^nd Min: Rest

Looking for:

· Maintain consistent pace

· Fast recovery

· Talk to the coach if you are a victim of peer pressure😊

Partner WOD

16 Minute AMRAP

Partner A:

· 100-meter Sandbag Carry

Partner B: Cycles

· 5 Dumbbell Man-makers (Light)

· 5 Pull-ups

Aim for:

· Unbroken sets

· Fast transitions between movements

Push for:

· Consistent set times