FRIDAY

Mobility & Movement Warm-up

·      Shoulders & Core

·      Hips & Ankles

·      Calves and wrists

Focus:

·   Metabolic conditioning

·   Movement speed and efficiency

Partner WOD

30-minute CAP

12 Alternating Rounds

·      7 Deadlifts (RX 40+/30+ Kg)

·      5 Hang Power Cleans

·      30 Double-unders

40/30 Calories

8 Alternating Rounds

·      7 Deadlifts (RX 40+/30+ Kg)

·      5 Hang Power Cleans

·      30 Double-unders

40/30 Calories

Focus of WOD:

·  Metabolic conditioning

·  Cycle speed with movements under weight