A. Five super-sets:
Strict Toes to Bar
5 x 10 sec. Glute Bridge
*T2B can be max reps or accumulate a chosen number per round.
B. Seven rounds for time of:
Run 200m
30 sec. plank
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WOD: Wednesday
A. Pull-up 7 x 3 *Use the hardest/heaviest version you can maintain. B. AMRAP in 10 minutes: 10 Dumbbell Deadlifts 22.5/15kg 10 Knees to Elbows