CFBournemouth Comp

A - Mobility
5 mins hips
5 mins traps
5 mins chest

B - Bench Squat pick Front or back
work to a heavy 3 sit for 2 sec

Fon- BS - 90,100,110,120,130,140,145

C - 32 min Rolling Clock

1000m Row
53 TTB
then AMRAP
21 floor press
53 Air squats