CFT 04282020

Warm-Up
10 Min Cardio


3 Rounds
20 Quadruped opposites
20 Facepulls
10 Bird dogs
10 Shoulder taps

EMOM x 15
1- 5 Weighted pull ups
2- 15 second L-sit
3- 3 Strict HSPU
4- 15 second weighted hollow rock
5- 3 Tall box jumps

Back squat:
Find a heavy single

Buff Jackie
Row 1500 meters
50 Wall balls
30 Bar muscle ups


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