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Warm-up
3 rounds:
5 Hollow tuck to legs extension
10 Seated straight leg raises
5 Candlesticks
10 Compression drill (Feet drag or jump)
Core circuit
Rest 1-2 minutes between series
3 Rounds:
– 10 seconds Hollow hold
– 20 seconds Flutter kicks
– 15 seconds rest
3 Rounds:
– 10 seconds Superman hold
– 20 seconds Snow angel superman position
– 15 seconds rest
3 Rounds:
– 10 seconds Ground body saw
– 20 seconds Handstand hold / Free handstand practice
– 15 seconds rest
3 Rounds:
– 10 seconds No hands sit-ups
– 20 seconds Tuck to V
– 15 seconds rest
WOD
AMRAP in 8 minutes:
5 Wall climbs
30 Alt Toe touch