6.5.15
MOB/DYNWU
4 RFT:
1200m Run
21-15-9
WB/Burpees/Medball Plank/Pike
CF:
MOB/DYNWU
A. For Quality:
Handstand Hold Freestanding or Against Wall.
Low Plank Hold.
Side Plank Right Side.
Side Plank Left Side.
30s.20s.10s.
B. For Time:
400m Run
50 Abmat SU
50 Alt Rollup to Pistol Stand
50 Air Squats
50 Narrow Grip Push-up
400m Run
*No bouncing off ground, No inch worming, No snaking on Pushups. Keep it tight and strict or go to Knees or Rings and develop Strength.