Bring-A-Friend Day, 1/11

Warm Up

3 Rounds
12 Pause Squats
6 Spider Lunge w/reach up
12 Mountain Climbers
6 Plank to Squat

Met Con

For time (26 Min Cap)
Run 400 M
15 DB Devil Press
30 Alt OH Plate Lunges
45 Ab Mat Sit Ups

Run 400 M
12 DB Devil Press
24 Alt OH Plate Lunges
36 Ab Mat Sit Ups

Run 400 M
9 DB Devil Press
18 Alt OH Plate Lunges
27 Ab Mat Sit Ups

Run 400 M
6 DB Devil Press
12 Alt OH Plate Lunges
18 Ab Mat Sit Ups