Friday.
8:30 & 9:30
Open gym 7:30am
5 rounds for time
Run 300m
18 alternating DB snatches 50/35
12 burpees
3 wall walks
Essentials
A. 8 min AMRAP
Bike 10/8 cals
:30 sec FLR
12 kettlebell swings
Rest 1 min
8 min AMRAP
Row 10/8 cals
40 jump rope
12 dual DB by side walking lunges
Extra credit:
3 sets:
10/arm DB hammer curls
15 DB OB tricep extension