FRIDAY

This is an old comp train one that we used to do that I’ve been trying to fit in. Great workout.

Part A

6 Alt Rotating Push-ups

8 Ring Rows

60 Single Unders

Part B

Squat Clean Thruster

Work to heavy single

Part C

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15/12 Calorie Row

 PERFORMANCE

AMRAP 20:

5 Pull-ups

10 Push-ups

15/12 Calorie Row

FITNESS

AMRAP 20:

5 ring rows

10 Push-ups

15/12 Calorie Row

CORE WORK:

3 sets

15 Russian twists

15 Toe touches