CORE WORK
100 hollow rock
*each time you break perform 10 superman extensions
WOD
(AMRAP in 15)
9 burpees over bar
12 thrusters
100 meter run
OPTIONAL DAILY EXTRA WORK
AEROBIC CAPACITY
2x 1000 meter row
REST 2:00 between sets
4x 500 meter row
REST 1:00 between sets
8×250 meter row
REST :30 between sets
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