CF:
3 round for time of:
20 Pistols, alternating legs
20 GHD sit-ups
Level 3: add DB 50/35
Level 2: no weight
Level 1: use box progression
Level 3: GHD
Level 2/1: straight leg abmat
Longevity:
pushpress 3-3-3-3-3 reps
QuickFit:
Alternating tabata: 8 min total
1st 20s- Assault Bike Sprints
2nd 20s- Plank Hold
