Friday

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru’s
PVC Figure 8’s
Hanging Shrugs
Toe Touches
Scorpions
Upward Dog
Inch Worms
Leap Frog
Burpee Complex

Skill Work
Bench Press
Push Press

WOD
EMOM 25 minutes, max reps in :30 seconds of:

Minute 1 – Bench Press @50-60%
Minute 2 – Calorie Row or Air Dyne
Minute 3 – Push Press (75/55)
Minute 4 – Burpees
Minute 5 – Air Squats

*The goal is to go unbroken for each movement for the full :30 seconds.

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