STRENGTH / FOUNDATION
8X1:00:
3 BENCH PRESS (ACROSS)
WOD
4 ROUNDS, 15:00 (RX+ 5 ROUNDS):
20/16 CAL ROW OR 15/12 CAL BIKE OR 200M RUN
20 LUNGES
5 MUSCLE UPS / MOD: 10 RING DIPS
AFTERMATH
3 SETS
:20 HOLLOW HOLD
20 HOLLOW ROCKS
:20 REST
COOL DOWN