FRIDAY WORKOUT

WARM UP
PVC MOBILITY
SWING KICKS
TOE TOUCHES
PLYO JUMPS
DRAGON WALKS
HOLLOW ROCKS
30/30 X 1

STRENGTH WORK
CLEANS
5 X 5 
55-75%

WEIGHTED ALTERNATING LUNGES
4 X 10 -5 EACH LEG
USE ONE KBELL

WEIGHTEDT-PLANKS
LIGHT DUMBELL
40/20 X 3
( SWITCH SIDES AT 20 SECONDS)

METCON
​25 JUMP ROPE SINGLES
15 AIR SQUATS
10 ALT . DUMBELL SNATCHES
5 SQUAT THRUST

3 MIN ON - 1 MIN REST
3 RDS