cfw4 (No Measure)
3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion
Metcon (Weight)
HSPU is from 45lb Plate and 1 ABMAT
EMOM for 10 min
even: 5 HPC “moderatly heavy”
Odd: 5 HSPU or 7 HRPU
Metcon (Time)
7 RND
7 Power Clean 155/105
100m Sprint
Metcon (AMRAP – Reps)
MIDLINE:
:30 Side Plank R
:30 Side Plank L
2:00 ABMAT
