cfw3 (No Measure)
Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up
Front Squat (5@40%, 5@50%, 5@60%)
Metcon (AMRAP – Rounds and Reps)
Rest 5 Minutes
7 min AMRAP
2 Thruster 75/55
2 Pull-up
4 Thruster
4 Pull-up
6 Thruster
6 Pull-up
keep adding 2 thrusters and 2 pull-ups each rnd until the 7 min mark
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
7 Weighted ABMAT 45/25
100m Sprint
