photo-8CFE:

MOB

DYNWU

800m Run

15 Pull-ups

30 Box Jumps

1600m Run

15 Pull-ups

30 Box Jumps

800m Run

 

CF:

MOB

DYNWU

A. GWOD: 2 Rds for Quality

10s Handstand Hold

10 GHD SU

10 Back Hip Ext

 

B. For Time:

100 Single Jump Rope

25 Dbl Unders

100 Wallballs (20/14) 

25 DL (135/95)

100m Front Rack Walking Lunge (135/95)

 

C. Isolation Work: 3 by 8

Single Arm DB Press (45/25) Each Arm

Barbell Row (45/35)

Strict BB Press (45/35)

Scap Narrow Push Up on KB

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