-Warm Up-
2 rounds
10 squat + thoracic rotation
5 single arm thrusters
5 jumping lunges each side
5 inchworm (no push-up)
10 hollow rocks
-Strength-
20 minutes
3-4 sets
10 reverse V-Ups (feet on rower)
:30 hollow hold
:30 wall plank or feet elevated on plates
-WOD-
(18 minutes)
2 rounds
AmRaP 2
20/15 cals row
Max Push Jerk 135/95
Rest 1 minute
AmRaP 2
18/12 cals assault bike
Max Front Rack Lunges 135/95
Rest 1 minute
AmRaP 2
15/10 cals ski
Max Box Jumps 24/20 (no rebound)
Rest 1 minute
