Friday 3/13 – “Girls” Week

WARM UP
3 rounds:
5 ring swings
5 ring rows
5 empty bar thrusters
10 calorie bike
SKILL
Ring muscle up progressions
10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
RX: (95/65)
ANYWHEREX
SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
“DB Framrap”
10:00 AMRAP:
10 db thrusters
10 ring rows