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Happy #FlexFriday!!!!!



Warm Up:
-3 Rounds

• 20 Explosive Push Ups
• 20 Decline Push ups
• 20 Wide Grip Push Ups
• 20 Diamond Push Ups
• 20 Regular Push Ups

WOD:
10-9-8-7-6-5-4-3-2-1 FOR TIME

• Pull Ups
• Ring Curls
• Bent Over Rows

COOL DOWN:
-6 Rounds

• 50 ft. Fireman Carry with 45lb plates
• 30 secs. of Weighted Plank Hold with 45lb plate 

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