-Warm Up-
*Not for speed , for quality it’s a warm Up just get moving
AmRaP 4
5 push-ups
7 sit-ups
10 air squats
-Strength-
10×1
hollow hold + 3 V-Ups + 5 tucks + hollow hold
Holds are 5 seconds
-WOD-
4 rounds – 1 minute each round
1 minute Burpee
1 minute Rest
•
1 minute clean and Jerks
1 minute rest
•
1 minute rope climbs
1 minute rest
•
1 minute ski erg cals
1 minute rest