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