3:00 plank hold

1:00 plank hold

:15 raise right arm

:15 raise left arm

:15 raise right leg

:15 raise left leg

:15 raise left arm & right leg

:15 raise right arm & left leg

:30 plank hold

Workout of the Day


18 minutes as many reps as possible

In teams of 3, while one teammate rows and another teammate holds 2 kettlebells (16kg/12kg) in the front park position, the 3rd teammate will complete as many reps of wall ball shots (#20/#14) as possible

Rotate positions every 200 meters on the rower

If KB’s are set down, rowing and wall balls must stop until KB’s are back in position

Score is total team wall ball shots

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