photo-2CFE:

MOB

DYNWU

400m TT.

Then: 

6 RFT:

400m Run

15 CTF PU

15 Abmat SU

 

CF:

MOB

A. GWOD: 3 Rounds for Quality:

3-8 LSit Chin Ups

20s Hollow Body Hold on Floor

20s Bridge Up Hold

 

B. Single Leg DL: KBs/DBs/Med Balls/Sandbags/Only Advanced Lifter with BB

8 by 8. Each Leg. Increase Load only if able to do so with perfect execution.

 

C. For Time:

100 Air Squats

100m Sprint

80 Walking Lunges

800m Run

60 PVC Good Mornings

600m Run

40 Alt Pistols

400m Run

20 Over the Ball MBC (Perform 1 MBC, Drop Ball, Jump Over Ball, Complete 2nd MBC. Repeat until 20 Reps are Done)

200m Sprint w/ Med Ball

 

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