Monday 09/20/2021

CORE / MIDLINE STRENGTH & STABILITY

3 Rounds For Quality:

*Rest as needed between holds

*Accumulate the assigned time if needed. Goal should be :30 sec consecutive holds!

:30 Ring Plank Hold

:30 L Sit Hold (Knees Up)

:30 Hollow Hold

:30 Flutter Kick

:30 Shoulder Taps

WOD

Retest from 11/05/2020 & 02/11/2021

“Race Day”

*Each set is for time

*Start a new set every 6 minutes

Set 1) 50/35 Echo Bike Calories

Set 2) 40/28 Echo Bike Calories

Set 3) 30/21 Echo Bike Calories