FRIDAY
Warm-up
Metcon (Time)
4 RDS (200 MT) 0N 2 MIN
50 MT RUN W PLATE 25/45
50 RUN WITHOUT PLATE
50 MT RUN WITHOUT PLATE
50 MT RUN WITH PLATE
NO DROPPING THE PLATE OR 5 BURPEES PENALTY
50 MT RUN W PLATE 25/45
50 RUN WITHOUT PLATE
50 MT RUN WITHOUT PLATE
50 MT RUN WITH PLATE
NO DROPPING THE PLATE OR 5 BURPEES PENALTY
REST 2 MINS
30 BURPEES ON PLATE( NO NEED OF HIPS EXTENSION)
30 SDLHP 65/95
30 HOLLOW ROCKS
30 RENEGADE ROWS