Warm Up:
2:00 Seated Straddle
1:00 Couch Stretch per side
2 Rounds NFT 
20 Tempo Squats, :03 Down, Quick Rise
10 Burpees
20 Plank Shoulder Taps, no hip shifting

4 Rounds For Time:
1:00 Wall Sit
1:00 Bike, Row or Shuttle Run
1:00 Mtn Climbers
1:00 Rest
Rest 3:00-5:00 after you're finished with your WOD and then begin your accessory work! 
Accessory work:
2 Rounds
30 Flutter Kicks
30 Hollow Rocks
15 V-ups/ Tuck ups
* Wall Sit- knees at 90 degree, keeping your hands off your knees and back against the wall

-- More difficult wall sit? Add weight if you have it, in your FR position! 
* No equipment?- Do 20ft shuttle runs, which will keep you next to your clock so that you can see when the minute is up!
* Mtn Climbers- we want you moving the entire 1:00, stay steady and don't go out too hot!
* Flutter Kicks- More difficult= Stay in hollow position, head and shoulders off ground
Less difficult= Allow head to rest on ground, hands can go tuck under your booty
* Hollow Rocks- Scale to Hollow hold for :40
* V-ups- Scale to tuck ups

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7509 S 5th St, Suite 121 - Ridgefield, WA 


(360) 818-8414