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Happy #FlexFriday

Warm Up:
-Stretch
-Push Up Challenge (1 min. of Push ups)

-3 Rounds

• 10 Ring Rows
• 20 Standing Split Lunges

WOD#1: Endurance. Do as many reps as possible in 12 minutes.
-3-6-9-12-15-18-21....etc (12 minute AMRAP)

• Power Cleans (105/75)
• Pull Ups

THEN

-3 Rounds: Arms

• 21 MF'ers
  • 7 Lower Half Curl
  • 7 Upper Half Curl
  • 7 Full Curls

COOL DOWN: Cardio.
21-15-9     FOR TIME

• Calorie Row
• Burpees

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