FRIDAY WORKOUT

WARM UP
DYNAMIC STRETCHES
SHUTTLE RUN
BEAR CRAWL
30/30 X 2

SINGLE DUMBELL TRICEP OVERHEAD EXTENSIONS
4 X 8

BROAD JUMPS HOLDING MED BALL
3 X 10

RENEGADE ROWS
( 1 PUSH UP + 1 PULL EACH ARM =1 )
3 X 8

METCON
​8 WALL BALLS
10 DEADLIFTS 95/ 135
12 WEIGHTED SIT UPS 14/ 20#

​6 MIN ON - 1 MIN REST
 2 ROUNDS