FRIDAY

Part A

3 Rounds

20 Jumping Jacks

10 Air Squats

:30 Second Top of Plank Position

Part B

AMRAP 10

5 Bench Press with SHRED weight or higher

10 Ring Rows

15 Abmat Situps

Part C

Emotm 16

Minute 1: 20 Wall Balls

Minute 2: 20 Russian KB Swings 70/53

Minute 3: 15/11 Cal Assault Bike

Minute 4: Rest