Friday, 5/8

Warm-Up
4 Rounds of
4 Spider Lunge w/ reach up
4 Squat to Bootstrappers
4 Alt Samson Lunges
4 Plank to Squat

then,

90 Seconds Death Stretch (:45/:45 low/high)

Met-Con (40 Min timecap)
5 Rounds of
Row 30/25/20 Cals
9 DB Thrusters
12 Burpees

Groups of 4:
– Follow the leader style
– First person restarts as soon as last person off Rower
– Choose Cal # that can be reached in under 1:30 (may bump # down if needed)