photo-26CFE:

MOB

DYNWU

“Fab 40”

1600m Run

40 MBC

1200m Run

40 KBS

800m Run

40 Box Jumps

600m Run

40 WB

400m Run

40 Ring Rows

200m Run

40 Sit ups

100m Run

40 Push ups

 

CF:

A. MOB 

DYNWU

 

B. “Fight Gone Real Bad”

3 Rounds. 1M at Each Round. No Rest between Movements. 1M Rest at the End of Each Round. 

KB SDHP (53/35)

Box Jumps (24/20)

Russian KBS (53/35)

Alt Jumping Lunges

Push Press (75/55)

* Once all 3 Rounds have been Completed Rest 1M and then Complete 10- 50m Sprints with a 20s Rest between Each Sprint. Rowers will Sprint 100m on Rower and Rest 20s between each Round.

 

(CE)

(70/53)

(30/24)

(95/65)

 

C. Optional Core Work Cool Down:

2 Rounds: 20 Reps

Russian Twist 

Roll ups

Reverse Crunch

Vups

 

 

 

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