Warm-up
With classes
Summer Time Abs
3 Times Through
30s Side Plank raises- R (with leg abduction for advanced)
30s Hollow Rocks
30s Side Plank raises- L
30s Jackknives
Partner WOD
For Reps:
In 5 minutes
Run 400m
Then as a team AMRAP Wallballs (30/20)
Rest 1 Minute
In 5 minutes run 400m
Then as a team AMRAP
Burpee up and over the Box
Rest 1 Minute
In 5 minutes
Run 400m
Then as a team AMRAP Kettlebell swings (2,1.5)
Rest 1 Minute
In 5 Minutes
Run 400m
Then as a Team AMRAP
Toes to Bar
Ca$hout
3 Rounds
20 GHD Sit-ups
50ft Handstand Walk
*runs are to be done together as a team while holding a red or blue band.