Strength
3 Rounds
:20 work, :10 rest
Hollow Holds
Table Top Crunches
Push Up Plank Shoulder Taps
Side plank Hip Thrust - right
Side plank Hip Thrust - left
Conditioning
For Time:
10 - 20 - 30 - 40
Wall Balls 20/14
Sit Ups
*400 m Run before each set
3 Rounds
:20 work, :10 rest
Hollow Holds
Table Top Crunches
Push Up Plank Shoulder Taps
Side plank Hip Thrust - right
Side plank Hip Thrust - left
For Time:
10 - 20 - 30 - 40
Wall Balls 20/14
Sit Ups
*400 m Run before each set