Friday-Low% Cyclical+MAP Cylclical 2x15min  (AD/Row base)
10 min AMRAP @easy pace (this can be your warm-up for the day):
30 sec alternating cossack squats
30 sec AD
30 sec single unders
30 sec Versaclimber
  • complete
+
rest 3 min
+
For time 26-20-14:
AD Cals
Russian KB Swings @32kg
AD Cals
Box jump step overs 24” box
  • 12:50
+
rest/recover as needed
+
For time 9-15-21:
Row Cals
Toes to rings
Row Cals
Burpees
DU
  • 12:46
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