Warm-up
Row 400m, then 2 rounds of:
15 Sit-ups
15 Push-ups
20 OHS w/PVC
7 Pull-ups
Stretching and discussing class for the day
Strength/Skill
Hollow body position
Sots press
WOD
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 sec. Hollow body position
5 Handstand push-ups
5 sec. Hollow body position
10 Sots press (45/33)
Recovery
Short Stretching and Mobility Sequence
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