Friday

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For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds