Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 2 to 3 rounds
15 squats
10 push-ups
5 pull-ups or 10 ring rows
Mobility
Coaches choice; spend some time if needed to strech what is sore and/or tight
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
“Not taking orders”
5 min AMRAP
10 pull-ups
15/12 cals row
Rest 1:00
5 min AMRAP
20 push-ups
15/12 cals row
Rest 1:00
5 min AMRAP
30 squats
15/12 cals row
Rest 1:00
Simple and straightforward.
