30.10.21

PART A
Core Work
Every 1 min for 12 mins, alternating between:
– Plank Hold, 1 min max effort
– 7/10 Strict Toes-to-bars or 12/15 v-ups
– Hollow hold 30″

PART B
wod
4/5 rounds, each round for time, of:
400 m run*
10 p.clusters/p.cleans 60/40
15 box Facing Burpee Box Jump Overs

Rest 2 mins between each round.

*Machine Subs:
Concept 2 Machine, 500/320 m
30/22 Air Bike Calories