6.10.14
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 BurpeesÂ
500m Row
C.
4M Foam Roll
5 Skin the Cat for Quality