| For Time: |
| 1 Mile Run, then: |
| 4 Rounds: 50 DU + 40 Lunge Steps + 30 KB Swing (24/16) |
| Then, |
| 3 Rounds NFT: |
| 20 Hollow Rock + 1:00 Plank + 20 Reverse Hyper (GHD) |
| For Time: |
| 1 Mile Run, then: |
| 4 Rounds: 50 DU + 40 Lunge Steps + 30 KB Swing (24/16) |
| Then, |
| 3 Rounds NFT: |
| 20 Hollow Rock + 1:00 Plank + 20 Reverse Hyper (GHD) |