Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 sit-ups
10 goblet squats
5e SL RDL’s
Strength
All tracks
4 rounds
:30 hollow hold
20 seated leg lifts over KB
15 Russian twists w/KB
10 weighted sit-ups
WOD
All tracks
15 min AMRAP
30 DU’s
15 KB goblet squats
30 DU’s
15 KB SDHP
0:00, 5:00 and 10:00 perform a 200m run
Fathom – moderate length AMRAP
Gear – keep you’re heart rate down and your breathing controlled
Knots – the DU’s are going to try to spike your heart rate and your breathing. DO not let them.
Current – all in your square
