Friday Got Me Like

Warm:

Row- 300m

10 weighted lunges total (light weight)

12 sit ups

Work

5:00 Jump Rope

1:30 rest

5:00 Jump Rope

WOD

30-20-10

Alternating DB or Kb snatches (total)

Alternating Single arm KB swing (Russian)

Toes to Rig/Bar