Friday, 10/30

Warm-Up
4 Rounds of
4 Spider Lunge with reach up
8 Alt Samson Lunges
4 Alt T Push-ups
8 Squats

Met-Con
5 rounds through of

• :40 Row for max cals
  :20 Rest

• :40 DB Push Press
  :20 Rest

• :40 Alt Lunges
  :20 Rest

• :40 Burpees
  :20 Rest

• + 1 Minute add’l REST

– If starting at a station other than rowing, still rotate through all 4 work stations before taking minute rest (ex. Lunges, Burpees, Row, DB PP. Rest).

Finisher
3 Rounds, NFT, of
Plank Hold for max time AND quality
– rest twice as long as previous hold