IMG_0698CFE:

DYNWU

2 by 800m. 30 SU. 30s Rest

2 by 600m. 20 SU. 30s Rest

2 by 400m. 10 SU. 30s Rest

Then: 3 by 10-12 

BB Press

BB Row

 

 

 

CF:

A. DYNMOB

 

B. Front Squat

Work to Heavy Single. Then 2 by 2 @ 85%.

 

C. For Time:

400 Double Unders.

*Every time you break you must Row 25Cal.

 

D. Optional Core Cash Out

3 Rounds for Quality:

2 Skin the Cat

10m Handstand Walk

15 GHD SU

15 Back Hip Ext

 

E.ROMWOD

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