-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)

https://youtu.be/2L_dQXJfY4g


:30 hollow hold

https://youtu.be/7QMpN9uFHeI


:30 wall plank or feet elevated on plates

https://youtu.be/qBaXfclWapE




-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