2 sets:
30 seconds cat/cow
20 seconds hollow hold or progression
20 seconds FLR
3 sets:
25-50′ seal slider walk
10 long sitting plate press
3 sets, for quality:
5 candle sticks
2-3 wall climbs + 5-10 seconds wall-facing handstand hold on each rep
AMRAP in 14 minutes:
3-6 wall climbs
6-12 power cleans
*Double your number of wall climbs with power cleans
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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