CFE:

MOB

DYNWU

WOD:

2 by 400m

2 by 500m Row

2 by 400m

2 by 500m Row

1M Rest after Each

 

 

CF:

MOB

DYNWU

 

A.

Back Squat

1 by 10 @ 60%/1 by 8 @ 65%/ 1 by 6 @70%/ 1 by 6 @ 75%/ 1 by 6 @ 80%

Front Squat

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 75%

 

B. 12M AMRAP

12 Front Rack Alt Walking Lunges (95/65)

6 Burpee to T2B

12 Box Jumps (24/20)

 

C. $$ Core Cash Out $$

Optional: For Quality: 3 Rounds:

15 GHD

15 Hip Ext

15 Reverse Hypers

150 All Out Row or 15s on AirDyne