12-22-17

FRIDAY BONUS WE TAKE IT BACK 1397 DAYS TO 2-24-14

WARM UP

STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS

MUSCLE UP
HSPU

METCON
2 ROUNDS FOR TIME

10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE

CORE

MAX PLANK IMMEDIATLY AFTER FINISHING METCON

COOL DOWN AND MOBILITY




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