Warm Up
Every 3 minutes on the minute x 3 rounds
12 band good mornings
12 banded row
8 push-ups
8 med ball thrusters
double under practice for remaining time
Strength
Every 1:30 minutes on the minute x 4 rounds
Dumbbell incline bench press x 10-15 reps
Every 1:30 minutes on the minute x 4 rounds
Hollow body hold x 30 seconds
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy
WOD
4 rounds in pairs for time
50 wall balls
50 sit-ups
50 push-ups
50 jump lunges