Friday September 27

Warm-Up
40/30/20/10 Jumping Jacks with 5 Dolphin Push-Ups & 10 Hips-to-Wall each round

Met-Con
8 minute AMRAP at each Station, followed by 4 minutes to rest & rotate:

A)
12 DB Front Squats
24 Spider Planks (12 per side)

B)
12 KB Swings
24 Flutter Kicks (L&R=1)

C)
12 Lateral Vault Burpees*
12 Ball Slams
*box and slamball set as for lateral vaults, burpee on one side, palms on box and then vault to other side = 1rep