WORKOUT OF THE DAY
WARM-UP
6 min EMOM
1) 30 sec Hollow Hold
2) 30 sec Arrested Superman Hold
STRENGTH
A. 3 rounds of:
20 sec Ring Support/Static Support Hold
12-15 Push-ups
40 sec Straight Arm Plank
B. 4 sets of:
4 Back Squats @ 78% of your 1RM (with a 2 sec pause on the first rep)
CONDITIONING
Sprint Workout
3 min max Wallballs
Rest 3 mins
3 min max cal Row
