Friday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Toe Touches
Lunges
Single Arm KB Swings
Push Up Complex
Frankenstein Walks
High Knees/Butt Kicks
Hollow Rocks

WOD
“The Ghost”

6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest


Record Total Reps for each movement.

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