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400m Run

Then 2 Rounds of:

7 air squats

7 KB Swings

7 Goblet Squats

7 Scap Pushups

Core Work:

4 Rounds NFT:

While this not for time, try to move through each set with minimal rest.  Don’t redline, but start training your body to maintain a tight core under fatigue.

25 Hollow Rocks

25 Abmat Situps


3x1:30 Bodyweight Planks - :30secs rest between each plank


Class WOD:

15 min AMRAP

4th floor stair run

9 Power Cleans @ 115/75lbs

7 Front Squats

5 Hang Squat Cleans