01.09.2021

Hot Start Warm Up
20 drop squats
15-10-5
alternating Cossack squats-low transition
tuck ups
20 drop squats
30-20-10
hollow flutter kicks
single arm plank R in seconds
single arm plank L in seconds

Glute Focus
2 sets
10/side fire hydrants
10/side donkey kick backs
10 banded air squats- slow down, fast up


WOD
"Good Fit"
with a partner
20:00 AMRAP
16 hand release push ups
16 deadlifts 155/105
16 ball slams
16 box jumps
One person rows 400m while the other is knocking out reps. Switch every 400m.