Friday October 4

Warm-Up
3 rounds of
30 seconds Jumping Jacks
30 seconds Mountain Climbers
30 seconds Alt Single Leg Bird-Pickers
then,
2 rounds of
10 Alt Samson Lunges
10 Hip-to-Wall

Met-Con
3 rounds, starting every 10 min*
350m Row
800m Run
35 Double Unders (scale to 25 Mountain Climbers)
*1:40 time cap on erg to allow transition