At Home – SKILL

Every 30 seconds for 10 minutes (5 sets each), complete:
a. 15 sec L-Sit
b. 15 sec Superman Hold
c. 15 sec Hollow Hold
d. 15 sec Superman Hold

At Home – WOD

Complete as many rounds and reps as possible in 20 minutes of:
5 Pull Ups or Bent-over Rows
10 Push Ups
15 Air Squats
Run 100m

……….

BURN

2 times through the following:
2 min AMRAP of…
10 HSPU’s
ME Burpees

– 2 min rest –

2 min AMRAP of…
10 Plank to Pike
ME KB Swings

– 2 min rest –

2 min AMRAP of…
10 Standing to Kneeing
ME Lateral Hops

– 2 min rest –

……….

Run Club

5 x 400m Run w/ 60 sec rest