Strength
A1 – Bench press
-Build to a Heavy 5, then repeat that same weight 2-3 more sets
A2 – Crab Push Up
-3×8
*Easiest if fingers face back. Hold top for 1 and get higher each rep. If this is easy, straighten your legs.
Workout
4 RFT
7 Pull ups
14 KB Swings (53/35)
21 Air squats
100m run
Accessory Work
2 rounds for quality
7 Turkish sit ups – R
7 Half kneeling windmill – R
7 Turkish sit ups – L
7 Half kneeling windmill – L
*KB weight is a step down from what you used in the workout
**Use this transition to get from the sit up to the kneeling position for the windmill.