WARM UP – MOBILITY
Easy 400m run
Dynamic full body warmup
WOD A
HARD TO THE CORE
5 rounds for time:
50-40-30-20-10 Sit-ups
10-20-30-40-50 Russian twists 20/14lb med-ball
400m run

– Every rep is a rep for Russian twists. Heels on floor is Rx but you may lift legs for added challenge
WOD B
3-4 super sets:
15-20 KB oblique side bends /side
30-40 sec weighted side plank /side
– rest 60-90 secs –

– Hold slamball on hip for side plank

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