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 (3@70%, 3@80%,3+@90%)
Week 14 add 30lb to the base wt of week 2. This is where the magic happens.
Metcon (Time)
400m Buy-in
21, 15, 9
HSPU
Front Squat 115/85
Pull-up
400m Run Cashout
Metcon (No Measure)
Plank is on Hand not elbow.
5 Rounds
:20 Side Plank R
:10 Rest
:20 Side Plank L
:10 Rest
