WOD
Strength
Back Squat: 6 sets of 2 @ 80% every 90 sec.
Conditioning
AMRAP in 18 Minutes:
20 DB Front Rack Lunges (50/35)
100M DB Farmers Carry (50/35)
15 DB Thrusters (50/35)
Rest 90 Seconds
Extra
3 sets: 10 perfect hollow pushups + 45 sec. plank hold at top
6 sets: 10 sec. freestanding HS hold + 30 ft. hs walk
Midline-After
4 sets:
30 hollow scissor kicks
20 hollow rocks
Allen Core Fitness
Warm up
3 rounds
1 min row
45 sec plank
1 min bike
45 sec hollow hold
Workout
16 min EMOM:
1. 5 sumo deadlift AHAP
2. 16 db snatch
3. 30 squats
4. 40 single unders
