WARM UP – MOBILITY

Dynamic shoulder, thoracic, and core warm-ups

2 rounds:

3 scorpions (3-5s hold)

6-8 cobra / knee push-ups

10 Hollow rocks

10 Slow straight leg sit-ups

WOD A

BEACH SEASON

Complete 100 push-ups for time*

Every time you break complete 20 sit-ups

Scale push-ups so that a set of 15-20 are attainable to start and scale total volume as needed (~60-80 reps)

(Workout courtesy of Blonyx)

WOD B

4 sets for quality:

15 secs side plank knee to elbow (right)

+ 15 secs side plank hold

– rest 30 secs –

15 secs side plank knee to elbow (left)

+ 15 secs side plank hold

– rest 30 secs –

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