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Workout

SWEAT FRIDAY

40-20-10

1. Jumping Jacks
2. Side Jumps
3. Back Lunges
4. High Knees
5. Air Squats
6. Pushup to Down DOg
7. Chatarunga
8. Dolphin Push UP
9. Push up Side Plank
10. Plank Hold

SWEAT WOD

Metcon (No Measure)

Morning Metcon: 15 minutes X-Mas Style

100 DU or Single
4 Devil Press
6 Weighted Box Step
8 Db Lunges
10 Tri Cep Dips
12 Pushups
14 Burpees

REST 3 Minutes

15 Minutes to Complete it backwards......
100 DU or Singles

14 Burpees
12 Pushups
10 Weighted Tri Cep Dips
8 DB Lunges
6 Weighted Box Step Ups
4 Devil Press
200 DU or Singles

100 DU then,

4 Devil Press + 100 DU
then... 6 weighted Box Step us
4 devil Press
100 DU

Happy Friday

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