feb17CFE:

600m run
100 DU
600m run
80 air squats
600m run
60 sit-ups
600m run
40 ring rows,
600m run
20 decline push-ups

CF:

A. DYNWU/ MOB
B. 9 mins to complete the following
15 Reps 135/ 95 – Front Rack Lunge
15 Reps 135/ 95 – Bent Over Row
15 Reps 135/ 95 – Push Press
– Then –
7 mins to complete the following
20 Reps 115/ 75 – Bent Over Row
20 Reps 115/ 75 – Push Press
20 Reps 115/ 75 – Front Rack Lunge
– Then –
5 mins to complete the following
25 Reps 95/ 65 – Push Press
25 Reps 95/ 65 – Front Rack Lunge
25 Reps 95/ 65 – Bent Over Row
* Athletes rest the remaining time for the round and set up weights for the next set
C. 4 Rounds
15 Russian Twists
15 Donkey Kicks
15 Floor Wipers w/ barbell hold
15 Grasshoppers

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