WOD:
4 HSPU/HRPU
8 Alt. DB Hang Split Snatch (22.5/15)
12 Sit-Ups
12 min AMRAP
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike
CORE FINISHER – 3 SETS FOR QUALITY
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row
HIIT & RUN:
A) 3 min AMRAP max cals Bike
REST 3 mins
WOD: 20 -2 Situps
2-20 Alt DB Snatch (1 per arm)
Run 100m
For time (20 min time cap)