WARM UP – MOBILITY
8-10 Agility ladder + dynamic stretch
–
Partner up and tech / warmup movements (hollow holds, wall walk or kick to handstand, sandbags)
WOD A
HOLD ME WHILE YOU WAIT
20 min partner AMRAP:
20 Sandbag burpee box step-overs 80lb 20″ / 60lb 16″
(partner holds handstand)
40/30 Cal row (partner holds sandbag in front rack)
60 Plate GTO 55/35lb (partner holds hollow body position)
—
– One person chips away at reps, one person is performing the “hold”. Reps can only be accumulated while hold is happening. Any reps while partner 2 isn’t holding don’t count — BE HONEST HERE!
– Split reps evenly
– Scale handstand hold to pike on box, hollow hold to hollow tuck
WOD B
(7.5 mins)
1) 4 Sets:
30 secs Med-ball Russian twists
30 secs Med-ball sit-ups (touch behind head and feet)
– 30 secs rest –
**Take the 30 secs rest after the final set and then finish with a 1 min plank hold
