1) 4 Rounds AFAP of:

  • 20 OH KB Swings (55/35 – Comp 70/45)
  • 30 Push-Ups
  • 400m Run
  • 50 Squats

2) 3 Rounds NFT of:

  • L-Sit Progressions: 30-45 seconds
  • Banded Scarecrows: 15