Warm-up
8 minutes:
12 Twisting side plank
12 Burpees, no jump
30s Hollow hold
30s Hollow rock
Strength
2 rounds:
3 minute plank hold (Take breaks as needed)
100 Step skips
5 Dragon flies
2 minutes rest
WOD
4 Rounds for time:
3 KB/DB Deadlifts
6 Steps forwards farmers carry
5 KB/DB Deadlifts
6 Steps backwards farmers carry
7 KB/DB Deadlifts
20 V-ups
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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