A) 7x1PC+1FS+1HC+1FS
rest 90sec-2:00 between sets
Build within sets or find a good working weight
focus on explosive drive and maintaining solid
positons in all movements
B) Open Wod 14.4
14min AMRAP Chipper
60 Cal row
50 T2B
40 WB 20/14
30 PC 135/95
20 Muscle Ups
C) 4 sets
20sec hollow hold
20sec jack knives
20sec flutter kicks
20sec hollow tuck hold
rest as needed
D) 60-Day Challenge Mover
1 Mile run
Every 400m stop and perform work below:
10 Air Squats
10 Stationary Lunges
10 push ups
**Start with work.