house party fridays!

house party fridays!

Warm-up
Warm-up
2 rounds of
10 jumping jacks
10 air squats
10 side lunges
then
1 minute single jump ropes
1 minute pigeon on each leg
20 pvc pass throughs/ broom pass throughs

Metcon
Metcon (AMRAP – Rounds)
13 minure Amrap:
12 front rack weighted box step ups 95/65 lbs
36 double unders
24 shoulder taps

Gymnastics
midline at home (Max reps)
2 rounds not for time:
25 hollow rocks
25 pike touches

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