CFE:

MOB/DYNWU

9 RFT

300m Row

30 Abmat Situps

CF:

MOB/DYNWU

A. Bench Press from Rig 

4 by 12. Increase each Set.

B. Thruster from Rig

6 by 5 increase to 90%

C. Tabatas. 20 on. 10 off. No Rest between Movements.

10m Mat to Mat Shuttle Sprints 

Jumping Air Squats

Clapping Pushups 

Right Leg Static Lunge

Left Leg Static Lunge

Flutter Kicks