Family and Friends Day

Warmup 500m Row 10 Strict Pullups 20 Walking Lunges 20 Ring Rows Foam Roll Skill 300row x 3

Chipper Friday Perform as an individual or team if with family/friends 100 KB Swings 1.5/1 10 Burpees 200m Run 80 Thrusters 45/35 10 Burpees 200m Run 60 Wallballs 10 Burpees 200m Run 40 T2B (abmat situps) 10 Burpees 200 Run 20 GHD Back Extensions 10 Burpees 200m Run