Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 2 Rounds for time 800m run 20 DB Bent Over Rows 30 Push-ups 40 Squats Then, 2 Rounds 1:00 work/1:00 rest Min 1 & 9: 8 Supermans, 8 Hollow Rocks, Max Squats Min 3 & 11: 8 Supermans, 8 more »
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