20 Minute AMRAP of:
-20 KBS 24/16kgs RX+ 32/24 MRX 20/12kgs
-15 Push-Ups RX+ Feet on 2x45lb plates/1x45lb plate
-10 Pull-Ups RX+ Strict
-5 Dips RX+ Strict (ring or bar)
Core & Flexibility Training
-50 GHD sit-ups or anchored for time MRX 30 reps
-2x30sec Couch Stretch or Modified Couch
-50 Hip Extensions for time MRX 30 reps
-2x30sec Head to Floor Straddle Stretch
-1 Min L-Sit hold Rings, Dip Bar, Parallettes or Floor
-2x10sec Back Bridge/Arch
-Max High Plank Hold w/1push-up every 10sec
-Spend 3-5min with favorite Shoulder stretches with or without bands
CFHSV Running & Endurance WOD:
3 Minute Run @90%
Rest 3 minutes
EMOM x 20 minutes: 45 second run, 15 second rest
Rest 3 minutes
1 mile run @ 70%
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That’s one awesome team right there!
Cass and Tyler! Truly a dynamic duo! Keep after it stud muffins! 🙂
Notice me completely soaked and Cass has barely broken a sweat ?
5+10 rx bar dips
5+2 rx+