May 29

Workout of days past

Strength

5-4-3-2-5 Push Press 30-40 sec Hollow Body Hold

*Push Press – 2 sec pause (Dip) *Hollow hold - Weighted, only if appropriate - a plate (10-15lb) in your arms overhead and a light DB (5-15lb) between your feet

Skill

Washboard Wednesday

3 Sets 10/side Seated Single leg Pike Ups 10 Seated Straddle Ups

Seated Single leg Pike Ups (https://youtu.be/e1tnUqLJby0) Seated Straddle Ups (https://youtu.be/wIdz-7RI1N4)

Conditioning

8 Rounds 200m Run 8 DB Burpee Step-Up (choice) 2 Minutes of rest Conditioning Cash Out: 3 Sets 30-40 sec Hollow Body Hold 30 sec Sled Push (heavy)

WOD

EMOM 15 1st = 12/10 cal Bike 2nd = 40m Farmers Carry (choice) 3rd = 15/12 cal row 4th = 12 Bupees 5th = Rest