Friday

WARM UP

3 Rounds
– 10 Go Thrus
– 5 (each direction) Around the Worlds
– 10 KB Swings (pick a light weight)
– 5 Inchworms

WOD

A.
Complete as many rounds as possible in 12 mins of:
– 10 Strict Pull-ups
– 20 Alternating Reverse Lunges With Kettlebells, 35/25 lbs
– 30 AbMat Sit-ups

REST 3 MINUTES

B.
Complete as many rounds as possible in 5 mins of:
– 10 Push Press, 115/75 lbs
– 5 Burpee Over Bars

EXTRA

Use any remaining class time for individual skill work (for example, work on handstands, double unders, squat or overhead mobility, or any other skills you struggle with).  Or complete the following:

Tabata (8 rounds each, of 20 seconds of work + 10 seconds of rest)
– Ceiling Stomps
– Reverse Crunches
– Bicycle Crunches