Warm Up
20 x 10m Laps (Let’s Play a Game)
20 x 3 Kipping Swings
10 x 3 Butterfly Swings
Strength
Thruster
1RM Thruster
10mins to Determine Max
WOD
Bell Me Friday
50 KettleBell Swings
50 Double Unders
40 KettleBell Swings
40 Box Jumps
30 KettleBell Swings
30 Chin Ups
20 KettleBell Swings
20 Ring Push Ups
10 KettleBell Swings
100m Sprint
Core
20sec x 5 L-Sit Hold
5 x 5 Strict Toe To Bar
BOXWORK
Ski Erg 20 Cal Lowest of 4 Tries
Strictly Arms only, No Bending at hips.
