Friday, 11/28

Warm-Up
3 Rounds of
12 Squats
6 Alt T Push-ups
12 Spider Lunges
6 Hips to Wall

then,

1 Minute Death Stretch per side
1 Minute Standing Calf Stretch per side
1 Minute Band OH shoulder stretch per side

Team Met Con (Teams of 4-5, 30 minute cap)
Complete 6 K Row for time, alternating rowers every 75 Seconds switch rower;
– Non-rowers rotate through the following stations every 75sec:
12 Ball Slams
12 Plate Russian Twists (per side)
12 Push Ups
12 V-Ups