Tabata Core work:
6 rounds
Hollow rock holds
V-ups
Prone facing superman holds
Training WOD:
A)In 8 mins complete
2 rds of
Row 500m
25 UB wall balls 9/6
then in remaining time
AMRAP 25 unbroken D/U (Record how many sets of unbroken 25 D/U you do)
Rest 4 min
B)In 8 mins complete
2 rds of
Run 400m
20 UB alternating Db snatch 22.5/15
then in remaining time
AMRAP 10 unbroken single arm Db SH2OH (Record how many sets of unbroken single arm s2oh you do)
(alternating arms every 10 reps and may put Db down inbetween arms)