Midline/ Core
Tabata Side Plank + V Sit Crunches
Tabata Plank + Hollow Rocks
*
WOD- Partner
30 Min AMRAP
10 KB FR Lunge 24/16kg
10R+10L
5 Burpee Box Jumps 24/20′
100m Sprint
Partner 1 completes a full round while partner 2 rests, they swap when partner comes back from sprint
*
PEAK
Strength Circuit 4 Rounds (not for time)
10 Bent over rows @45% of 1RM Front Squat
10 Single Leg each side Romainian Deadlift @35% of Deadlift
Top of dip hold – Accumulate 20-25 seconds
30 second Hollow hold
Bottom of Dip hold – Accumulate 20-25 second