Strength

20 minutes to build to a heavy

Four point crawl sled drag 30'

 

WOD

50-40-30-20-10 

Walking lunges  

Sit ups

 

Comp HW

Reverse Hyper  

3x15

 

2 rounds  

30 ghd sit ups

Accumulate 1:00 overhead hold 185/135

30 ghd hip extensions

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