CFE:

MOB

DYNWU

20m EMOM

200m Sprint

Med Ball Ladder

 

CF:

MOB

DYNWU

 

A.

Back Squat:

4 by 5 @ 65/70/75/80%

Front Squat:

4 by 5 @ 60/65/65/65%

 

B. For Time:

500m Row

15 Burpees

50 Walking Lunges (95/65)

100 Abmat Situps

50 Box Step Ups (95/65)

15 Burpees 

500m Row

 

C.

4M Foam Roll

5 Skin the Cat for Quality