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
Front Squat (5@40%, 5@50%, 5@60%)
Shoulder Press (5@40%, 5@50%, 5@60%)
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP
10 Zero Count Burpee Box Jump 20″
10 DU
2 min REST
Metcon (AMRAP – Reps)
3 min AMRAP
400m Run
Max HSPU
2 min REST
3 min AMRAP
Max Burpee Pull-up
