CFE:

8 X 100m sprint, (sprint to 200m jog back)
4 X 200m sprint, (sprint to 400m jog back)
Then: 3 rft:
16 weighted lunges
18 weighted step ups
20 goblet squats

CF:

A. Warm Up
B. Prowler Push 4x100M 25/0
B. EMOM 18
Min 1 – 15 KB SDLHP 70/53
Min 2 – 15 Wallballs 20/14
Min 3 – 15/12 Cal Row