Workout of the Day
WARM-UP
3 Rounds:
8-12 Push-Ups
1:00 Plank
8e DB or KB Windmills
8 Ring Rows
METCON
5 Rounds for time of:
25/20 Cal Row
20 Box Jumps
15 Kettlebell Swings
10 Wall Ball Shots
Notes
This should be a workout where you can go through each movement unbroken at a steady clip.
Big Mikey Crumsho completing his final 2022 Open workout at Friday Night Fever