1) Plank 30-45 Secs
2) V-ups x 10-15 Reps
3) Super man (20-45 Secs)
Lets build the foundation up! It starts from the CORE. Lets get it!
3 Sets NOT for time
1) Plate carries x200ft
2) Chinese Plank (Facing up) 30-60Secs
3) KB Bent over row x10 Reps
4) Ball Slams x15 Reps
10-15 minutes working on gymnastic skills.
Master a Skill
Take 5-10 minutes to master one thing that has been holding you back.
Make up a WOD
Hit a workout that you missed this past week.
15 Burpees over rower
*Rest 2 mins
Record all times. Be consistent! Take 4 mins off your total time for score. All out effort.