Warm-up
With a partner
3 rounds
250m row; other partner holds plank
Then, 2 rounds
10 partner wall balls
10 wall ball sit-ups
Mobility
Group mobility session
WOD
“Dump and Chase”
22 min AMRAP
5 pull-ups
10 push-ups
15 cals row, 12/10 cals AB or 200m run
*must switch between the 3 every round
Core Cash-Out
: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.
