“Duck and Run”
In teams of 2, complete as many rounds as possible in 20 minutes of:
21 Wallballs (M: 20 lbs, W: 14 lbs)
200 Meter run

The first partner completes the
full round (21 Wallballs, 200m
Run), and then tags the second
partner to do the same. Score is
total rounds and reps completed
as a team.

Posted on CFNE on 11 June 2016


A) Bench Press @ 55% of 1RM
(Rest as needed between sets)

B) 3 Supersets of:
10 Decline DB press
12 Flat bench DB pull overs
15 Banded chest fly

C) 3 Supersets of:
10 Toes-to-Bar
15 Weighted sit-ups