CFE:

MOB

DYNWU

“10-1”

Wallball

Situps

w/100m Sprints

CF:

MOB

A. GWOD:

30s- Partner 90 Degree Active Wall Hold

30s- Partner Freestanding Handstand Hold

30s- Partner Bridge Up Hold 

B.

Bounding Box Jumps

5 by 10. Increasing Height.

Vertical Jump to Target

3 Attempts for Max Height.

C. 4 Rounds:

6 Hang Snatch (135/85)

18 BB Box Step Up (135/85)

12 Back Squat (135/85)

400m Run

D. $$ Optional Core $$

2 Rounds:

14 Reverse Hypers

28 Situps

14 Cal Row

28s Hollow Body Hold

14 Static Vup Straddle Toe Taps

28 Reverse Crunches