Mobility:
5 Minutes on Roller/L-Ball
Warm Up:
Dynamic
+
:10 Bike
rest 1 minute
:15 Row
rest 1 minute
run 200m
WOD: For Time, 15 Minute Cap
Bike 20/15 Cal
rest 1 minute
Row 250m
rest 1 minute
Run 400m
Rest 1 Minute
30 Burpees to Target
Accessory:
4 Sets
:10 Hollow Hold
Max Rep V-Ups
rest 2 minutes
Cool Down:
Walk 5 minutes