A. Group warm up
B. WOD demo
C. 6 – 250m row repeats
after each set complete
50m farmers carry 53/35 + 20 sit ups
*your slowest round is your score for today
D. Tabata – 8 rounds of 20 seconds of work and 10 seconds of rest
1. Hollow body holds
2. Side plank holds
*complete hollow body holds first then move on to side planks. Switch side every round on side planks
Source: Workout Of The Day
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Jason Archer
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