Friday Workout of the Day

EMOM 9 minutes: Minute 1 1 Min wtd plank hold 25/15 

Min 2 – 10 strict toes to bar ( sub anchored toes to bar on the floor holding onto rig) 

Minute 3 15 Back Extensions on GHD 
+
AMRAP 20 minutes: 

400m run 

40 DU 

50′ bear crawl