FRIDAY

MOBILITY AND MAINTENANCE 

S1. Full Body Dynamic Warmup 

CONDITIONING

EMOM 25

 Every minute, on the minute, for 25 minutes:

FITNESS

Minute 1 – 40m Sled Push 

Minute 2 – 8 Burpee Box Step-Overs

Minute 3 – 10 Toes to Ring or Lying T2B 

Minute 4 – 5 Power Snatch or 12 KB Swings 

Minute 5 – 9/6 Cal Ski Erg 

PERFORMANCE

Minute 1 – 40m Sled Push (Light-Moderate)

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 Toes to Bar

Minute 4 – 5 Power Snatch 60/40

Minute 5 – 12/9 Cal Ski Erg 

MIDLINE (NOT FOR TIME)

50 Crawlers 

40 Ab Matt Situps 

30m Disc Drag

20 V-Snaps 

10 Disc Inch Worms