Skill: 

Tabata: Supine Bridge hold

rest 1 min

Tabata: Plank Holds

 

WOD A:

10 rounds for time of:

5 pull-ups

5 push-ups

 

3 mins rest 

 

WOD B:

5 rounds for time of:

10 Abmat sit-ups

10 superman back extentions

 

3 mins rest

 

WOD C:

2 rounds for time of:

25 wall-ball shots, 20/14-lb. ball

25 box jumps, 24/20-inch

 

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