14.4

14.4

 

 

*CFOKC Football at 4:30pm*

STRENGTH:

Pull-up/Dip (REPS)

*work as super set

3 x 1/2 of largest UB sets

CONDITIONING:

"14.4"

14 min AMRAP:

60 cal row

50 T2B

40 wall ball shots (20/14)

30 cleans (135/95)

20 muscle ups

*may sub 2 C2B and 2 dips for every MU

MOBILITY:

90 sec in frog pose 

 


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