Box
Core-
4 Super sets of-
10 Single arm renegade rows
10-20 seconds Hollow hold
Metcon-
In couples-
For time-
100 Cal bike
– Every 2:30 (include 0:00)- 1 round of "Cindy" each (can work simultaneously)
Plate & Dumbell WOD
Warm up-
5 rounds-
5 sit ups
5 Hollow rocks
5 Squat jumps
5 "Good mornings"
Core-
6 rounds of- 30 Seconds work / 15 seconds rest-
– Weighted Hollow flutter kicks – hold plate/DB with straight arms
– Plank
Metcon-
10 Rounds for time-
5 Plate / DB deadlifts
7 Sumo DL high pull
9 Push presses with plate/DB
30 Side to side jumps
Bodyweight
10 rounds for time-
5 Burpees
7 "Yoga push ups"
9 Sit ups
30 Side to side jumps
Cash out– 300 Flutter kicks
