Happy Friday 
Core –

10 crossover heels to heaven 

10 fast scissors 

10 knees to elbows 

10 knees only 

10 circles back n forth 

10 crossover top to bottom 

10 toe touches 

10 spider man 

10 vsnaps 

10 strait leg touches 

10 leg slides
Strength 

10 rep max bench press 
WOD

 
3 Rounds: 15 min cap

18 Calorie Row

15 toes to bar 

12 hspu 

9 hang power snatch 95/65

6 burpee box jump over 24/20 

3 dball squats, walk 25 ft + 3 over shoulder