Core – 3x

10 vtucks

10 heels to heaven

10 Spider-Man

10 hollow rocks

Strength –

Back squats

5-4-3-2-1

Take 60% of 1 RM ,AMRAP 1 min

Score = weight + reps

Friends – (5×5 at light weight)

WOD-

-buy in 400 m run

Burpees: 10-9-8-7-6-5-4-3-2-1

box jump over 1-2-3-4-5-6-7-8-9-10

-Cash out 400 m run