A) Warm Up: 3 RFQ
200m Run
15 sec/side Star Plank
10 Prisoner Good Morning
10 Tall Kneel to Standing
B) Metcon: 5 Rounds, each for time
400m Run
8/leg Prisoner Single Leg Good Morning
15 Tuck Jumps
20 Hollow Rock
*90 sec rest b/t Rounds
A) Warm Up: 3 RFQ
200m Run
15 sec/side Star Plank
10 Prisoner Good Morning
10 Tall Kneel to Standing
B) Metcon: 5 Rounds, each for time
400m Run
10 Deadlifts
15 Tuck Jumps
20 Hollow Rock
*2 min rest b/t Rounds