FRIDAY 2-7-20

HAPPY BIRTHDAY DAVE WISHING YOU THE BEST DAY EVER 🥳

Friday

Warm up

Run 300 then 30 sec of each movement 200, 20 sec etc…

M RUN 300-200-100

30-20-10

Alternating Box Step-ups

Russian Kettlebell Swings

Air Squats

Warmup Set

With Workout Weight:

1 Round of “Nate”

20 Double Unders (or 1 min practice of DU)

WOD cap 30 min

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

• You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…

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