Bruce loving Fran.
Warm-up:
1/2 Tabata
Jump Rope, Air Squat, Mountain Climber
Dynamic Stretch
5 Sprints
Strength:
Front Squat / Ring Swings
10/45+6 20/35+6 10/45+6
1st set – 2 count pause at bottom of squat.
2nd set – All reps at normal tempo.
3rd set – Double bounce at bottom of squat.
WOD: DANCING ON THE CEILING
15 min. AMRAP
4 Wall Walks
15 Toes to Rings
2 Rope Climbs
Icing:
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KOT – Jefferson Curl 20 Reps