Friday
A. 3 rounds for time
Farmers walk 100m or 6 shuttles @ 70#/53# per hand
75 Double unders or 100 single unders
20 toes to bar
+
Extra credit
3 sets
30 Banded hammer curls
15 DB skull crushers
side plank 30 sec/side
Essentials
A. 5 sets
12 DB snatches
6 shuttle runs
12 box jumps
6 burpees
rest 1:00 btw sets
+
B. 3 sets
pallof press @ 2020 x12-15
barbell bicep curl x12-15
KB tricep extension x12-15