friday

Warm-up

​2 ROUNDS 
:30 Bike 
:30 Jumping Jacks  
:30 Lunges 
:30 Shoulder Taps   

Into…

3 ROUNDS 
10 Good Mornings 
8 Step-Ups 
6 Slow Alt. Bird Dogs 
4 Up-Down + Push-Up 

Metcon

SWEET CAROLINE (Time)
3 SETS FOR TIME
30/25 Cal Bike
25 Box Jumps (24/20)
20 Burpees
1:30 Push-Up Plank*

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

-Rest 1:00 b/t Sets-

(Score is Time)

Finisher

​3 SETS FOR MAX REPS
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest

*No additional rest b/t Sets

(Score is Reps)