Group Warm up
Group Mobility
Strength
3 sets of:
20 seconds single arm plank hold LEFT + 20 seconds single arm plank hold RIGHT + 20 seconds hollow rock hold – rest 1:30 between sets.
WOD ( Workout of the Day )
For time: *15 minute cap
30 Rope climbs for time
Lv.2 – 15 minutes Amrap rope climbs
Lv.3 – 60 pulls to standing for time
