cfw 2 (No Measure)
500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side
Turkish Get Up (10 min to reach a Max TGU)
Metcon (Time)
each AMRAP starts with 400m run then spend the remainder of time completing as many reps as possible of each movement.
4 x 3min AMRAP
1. 400m then Max WB 20/14
2. 400m then Max CGDL 135/95
3. 400m then Max KBS 24/16kg
4. 400m Run then Max Pull-up
2 min Rest between each AMRAP
