Rolling abs

Warm Up

Fish game on the rower (most rowers have it just look under games on the main screen)
1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Skill

Warm up and find a hard but doable 3 rep front squat mine was 165
Then do 3 Reps on the minute every minute for 10 minutes

Wod

15 Min Amrap

2 Sand bag get ups one each shoulder
4 Hang Cleans 115
6 Box Jumps 24 inch
8 Roll out push ups

After party

Max Kettle Bell Swings 53 lbs
50 Flutter Kicks
Max Planks
Max Push Ups
Max Knees 2 Elbow



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