Warm-up
1/2 TABATA hollow hold
200m run
1/2 TABATA plank hold
WOD
20 min AMRAP
600m run
30 sit-ups
Fathom – 20 minutes
Gear – low and slow
Knots – find your highway gear and stay in the middle lane. Use today as you need it. Push if you want, recovery if you need it.
Current – right in and right out, no trespassing
