Friday

Stretch 10-15 min

WU
3 rounds
30 Jumping jacks
20 Mountain climbers (each leg)
10 Lunges

rest 10-15 min

WOD
18-15-12
Front squat
Start @ 70% of max
Add weight each round
Rest as need each round.

or @ home

18-15-12
V-ups
Back extensions
Burpees

Stretch, hydrate, pass out :)