A. 5 RFT:

Run 400m

25 Hip Extension (GHD)

HS Hold (20-40 sec)


B. Sprint:

Cut the distance from the whiteboards to the front of the rig into 2 equal parts (thirds).  Start at the whiteboards, run to the first half then back, then the way and back.  This is 1 rep.

Perform 1 rep every 1:00 for 10 minutes.


C. Accumulate 5 total minutes in an L-sit


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