Friday

Pre WOD 

Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Clean-Grip Bent-Over Barbell Row x 6-8 reps
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

WOD

(Hang Ten)

Hang from the Pull-up bar for 6 minutes. Every time you drop from the bar complete 30/20 Cal. On the bike.