Friday-Low% Cyclical+MAP Cylclical 2x15min  (AD base)
10 min AMRAP @easy pace (this can be your warm-up for the day):
30 sec versaclimber
30 sec AD
30 sec Row
  • complete @ 5rds
+
rest 3 min
+
15 min AMRAP @80-85% effort:
6 burpees to a 6” OH Target
12 cal AD
24 DU
  • complete @ 8rds + 5 burpees
+
rest 5 min
+
15 min AMRAP @80-85% effort:
8 step down box jumps 24”
12 cal row
16 Air Squats
  • complete @ 7rds + 6 cals rower
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