Always have a spotter, even it its a dog lol

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Stretching

1 minute: Pigeon stretch

1 minute: Puppy Dog 

1 minute: Face Down Arm under Scorpion Stretch 

Warm up

1 Round:

10 Glute Bridge Marches 

10 Hamstring walkouts 

5 YTWs

Immediately into – 1 Round:

20 High Knees 

5 Kang Squats 

10 Tuck Jumps 

5 Bootstrappers 

10 Single Leg Jumps 

10 Air Squats

Metcon

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Home Kelly”

200 Meter Run

10 Box Jumps 

OR 20 Front to Back Line Jumps

10 Full Squat Jumps 

OR 10 KB Single Arm Thrusters – 5 Ea. 

OR 10 Sandbag Thrusters 

OR 10 DB Thrusters 

OR 10 Wall Ball Shots

Team members will alternate full rounds, with only one member working at any one time. Thus, Partner A will run 400 meters, perform Box Jumps, and Wall Ball Shots, while partner B is resting. Once Partner A has completed all 3 movements, Partner B will start their round. 

CFG Running:

6-Mile Run for Time