Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
5 pull-ups or ring rows
10 air squats
Mobility
Lax ball smash and some rotational drills
WOD
“Critical Eternal Glory”
7:00 running clock
750m row
50 sit-ups
25 KBS (53/35#)(44/26#)
Rest remaining time, x3
7:00 to row, sit-up fifty times and swing a KB. Rest of the time you get to rest. Here most will get around a minute so understanding pacing should tell you it is definitely not a sprint. However, with a movement like sit-ups in the middle, we should be able to push the row and KBS a little bit.
Core Cash-out
4 rounds
10 back extensions
20 Russian twists w/plate
:30 hollow hold
