-Skill: Core
4 Rounds:
30 sec hollow hold
30 sec arch hold
30 sec plank
30 sec rest
-5 Rounds:
12 Lunges (front or back rack) 135/95
8 Bar-Facing burpees
L2- 95/65
L1- 75/45, step/hop over bar on burpees
or…
Endurance
WOD: partners
Partner A runs 400m
Partner B rows for calories
Switch when runner comes back
Partner B runs
Partner A rows for calories
That equals 1 rd
5 rds
Rest 2 minutes
Team runs 1 mile together
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