12/9

Warm Up

500 m Row

10 PVC OHS

10 PVC PassThrus

2 x 15 Hollow Rocks

2 x 60 Plank

Dynamic Workout

Mobility Work

 

For Time: (**15 Minute Time Cap)

30-25-20-15-10 (—> what you don’t finish is GHD Sit Ups at end)

Ground to Overhead (95/65)

KBS 53/35

***At 15 Minute Mark *** :

50 Wall Balls (20/14)

25 Burpee Box Jumps

1 Lap

30 Wall Balls (20/14)

15 Burpee Box Jumps

2 Laps

20 Wall Balls (20/14)

10 Burpee Box Jumps

4 Laps

WORKOUT OF THE DAY