A
Core Primer
2 rnds:
10s Hollow Hold
5 V-Ups
10s Hollow Hold
10 Kip Swings (TIGHT)
B
3-D
For Time [30 Minute Cap]:
50 Ab Mat Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (50/40kg)
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (50/40kg)
Rest 2 Minutes
50 V-Ups (Rx+ GHD Sit Ups)
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (50/40kg)
*Score = Time it takes to complete the workout, including rest Pick a weight for front squats that could be done unbroken, do lateral bar burpees instead of bar-facing if needed for space
