FCF #452
- WARMUP
- 800m Run
- Accumulate 90 Second Plank on hands (3 set cap)
- Everytime you break do 15 Air Squats
- 1:00 Lizard Each Leg
- STRENGTH
- 3 Rounds for Quality (switch w partner or complete at conversational pace)
- 200ft “Filly” Carry – *switch arms at 100ft*
- 10 Single Arm OH DB Lunge (in Filly rack) – *switch rack position after 5 reps*
- :30 Ring Support (top of dip, knee tuck) – *modify to box dip hold*
- 5 Strict TTB – start from hollow position = NO ARCH
- *Filly rack = 1 KB Overhead / 1 KB in Front Rack*
- https://youtu.be/BKmhxR4CUKI
- METCON
- 7 min AMRAP
- 5 Bar Muscle Ups (modify to 10 C2B or 10 Pullups)
- 15 Wallballs 20/14