Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 ring rows
10 push-ups
10 air squats
Mobility
Quick mobility session
Strength
Core complex 2.0
:12 hollow hold
:12 v-ups
:12 hollow hold
:12 crunches
:12 hollow hold
:12 butt lifts
:12 hollow hold
:12 hollow rocks
:12 hollow hold
:12 butterfly kicks
:12 hollow hold
x2. Then finish w/30 side plank extensions, both sides.
WOD
“Creative Thinking”
3 min AMRAP
500/400m row
ME air squats in time remaining
Rest 1:30, x5
The row shouldn’t take you any more than 2 minutes meaning you should be air squatting for a full minute. You’re going to get some time off, so really push each piece of this workout. More importantly, try to stay consistent.
