THURSDAY

CORE WORK
(4 rounds)
:20 hollow hold
:20 hollow rock
:20 flutter kicks
:20 plank
:20 plank up-downs
:20 plank jump overs
1:00 REST

WOD
(EMOM x 16)
MIN 1: 8 bench press @55%
MIN 2: :40 cal row
MIN 3: 8 deadlift @55%
MIN 4: :40 box jumps