Friday 2-8

warm up
500m row or 2 min airdyne
3×10
back extensions
KB windmills(5/side)
goblet squats

strength/skill
overhead squats 5×5 add weight each set

functional fitness
OHS 5×5

conditioning
“Annie”
50-40-30-20-10
DUs
AbMat sit ups

functional fitness
5 rounds
50 single unders
15 sit ups
as fast as possible

stretch
ankles/calves
supine hamstring
wall straddle
shoulder extension