Core x2 25 Russian twists 

30 sec plank 

25 Spider-Man plank 
Strength 

Back squats 

3-3-3-3-3
WOD ‘BRING A FRIEND DAY ‘

W/ friend 20 reps / no friend 15 reps 

20 kb swings 

20 box jumps 

20 air squats 

Run 200 m 

20 push-ups 

20 burpees 

20 pull-ups 

Run 200 m 

20 sit-ups 

20 cal row 

20 double unders 60 singles 

Run 200 m 

20 ballslams 

20 Dumbell push press 

20 over box medball passes