Pre WOD

Double tabata (8 sets)
MOVT 1 – Sit-Ups
MOVT 2 – Hollow Body Rocks

*1 SET= MOVT 1 + MOVT 2.

Workout of the Day

3 rounds for quality

2:00 Cardio Choice
20 Alt. Russian Twists
20 Empty Barbell Bent Over Row*
10/10 SA DB Deficit Push-Ups
10/10 SA DB Upright Row (Athlete
Choice, Moderate)
20 Empty Barbell Good Mornings
20 Alt. Russian Twists
2:00 Cardio Choice

-Walking 1:00 Rest b/t Sets-