Warm up
4 rounds for unbroken set, rest as needed between:
3 Relax to hollow, into…
3 Relax to superman, into…
5 Hollow rocks x 5, into…
5 Arch rocks, into…
20 seconds Hollow hold, into…
20 seconds Superman hold
Strength
20 minute circuit:
10 Ground body saw
3 Wall climbs
10 V-ups
3 slowest Eccentric HSPU
5/side Half Turkish get ups
WOD
AMRAP in 15 minutes:
40 Mountain climbers
20 KB Swings
10 Weighted Bench/chairs dips
5/side KB snatch
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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