photo-9CFE:

MOB

DYNWU

1 Rope Climb

800m Run

60 KBS

600m Run

50 DU

40 KBS

400m Run

30 DU

20 KBS

200m Run

 1 Rope Climb

 

CF:

MOB

DYNWU

 

A. Strict Pull-up  Work

3 Rounds 

6-10 Pull-ups

3-6 Negative Downs

 

B. Sumo DL

3-3-3-3-3

 

C. Tabatas. 8 Rd. 20s On. 10s Off. 1M Rest between Movements

Up Downs

Box Jumps

Dbl Unders

Banded Good Mornings

Row for Cals

*Score Total Reps for 1 Total Score

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