September 1CFE:

Long Interval
3 X 1600m, 2min rest
Then: 5m
10 KB push-up to DL
10 ring rows

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 30-20-10
KB Swings (70/53)
Hand-Release Pushups
AbMat Sit-Ups
D. 2 min Pigeon Pose (each side)
-Then-
3 Rounds for Quality
10 Single Leg KB DL (53/35) (each leg)
10 Band Pull Aparts
10 GHD Back Extensions
10 Cal Air Assault Bike
Single Leg KB DL video: https://www.youtube.com/watch?v=bKJtlk71fqc

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