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